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Pan Seared Lemon Sole

recipe at a glance
ready in: under 30 minutes
serves/makes:   4
  

recipe id: 86236
cook method: stovetop

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ingredients

1/4 cup flour
4 sole fillets
1/2 teaspoon kosher salt
4 1/2 tablespoons unsalted butter, divided
1 lemon, ends trimmed
2 tablespoons capers, rinsed and drained

directions

Place the flour on a plate. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside.

Melt 1 tablespoon of the butter in a large skillet over medium heat. Slice lemon into thin circles (about three per serving) 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 the butter until it melts.

Transfer the sole and lemon to individual serving plates and spoon the capers and butter over the top.

cook's notes

If sole isn't available, you can substitute another delicate, mild tasting white fish, like cod, red snapper or tilapia.

added by

marc81

nutrition

227 calories, 7 grams fat, 8 grams carbohydrates, 32 grams protein per serving. This recipe is low in carbs.
Show full nutritional data (including Weight Watcher's Points ®, cholesterol, sodium, vitamins, and diabetic exchanges)

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