PAN-SEARED LEMON SOLE
If sole isn't available, you can substitute another delicate, mild-tasting white fish,
like cod, red snapper, or tilapia.
Hands-on time: 20 minutes
Total time: 20 minutes
Makes 4 servings
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1/4 cup all-purpose flour
4 sole fillets
1/2 teaspoon kosher salt
4 1/2 tablespoons unsalted butter
1 lemon, ends trimmed
2 tablespoons capers, rinsed and drained
|Place the flour on a plate. Season the sole with the salt. Lightly coat each fillet in the flour, shaking off any excess.
Melt 1 tablespoon of the butter in a large skillet over medium heat. Slice the lemon into 12 thin circles and add them to the
skillet. Cook until the lemon is lightly browned, about 2 minutes. Push the lemon to the side of the skillet and add the sole.
(You may need to cook it in batches.) Cook until the sole is the same color throughout and flakes easily, about 2 minutes per
side. Add the remaining butter and the capers to the skillet. Remove from heat and tilt the skillet to swirl until the butter
melts. Transfer the sole and lemon to individual plates and spoon the capers and butter over the top.
NUTRITION PER SERVING
CALORIES 283(45% from fat); FAT 14g (sat 8g); PROTEIN 33g; CHOLESTEROL 112mg; SODIUM 502mg; FIBER 1g; CARBOHYDRATE 6g
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