How to Saute a Fillet of Sole


Sole, considered one of the finer fish to eat, requires little preparation to cook. Try cooking the flat fish on the grill, steamed, oven baked or sautéed on a frying pan. Sautéing sole involves using only butter, salt, pepper and flour. The fish cooks in less than five minutes, which makes it a great choice for a fast meal. Sole is one of the leanest fish available to eat, and you may try using a low-fat butter to preserve its low-fat content.

Things You'll Need

  • ¼ cup butter
  • Frying pan
  • 1 lb. sole fillets
  • Salt
  • Pepper
  • Flour
  • Shallow container
  • Juice of 1/2 lemon
  • 1 tbsp. chopped fresh parsley
  • Place butter in a frying pan. Heat the butter over high heat until melted. Allow the butter to sizzle until it reaches the point of almost smoking, but do not allow the smoke to become discolored or you will burn the butter.

  • Rinse the sole fillets with water. Season both sides of the fish with salt and pepper.

  • Place each sole fillet in a shallow container of flour. Flour both sides of the fillet. Remove any excess flour from the fish by gently patting each side with your hands.

  • Add each sole fillet in the frying pan carefully. Sauté until the fish begins turning opaque around the edges. Flip the fish over onto its other side, and finish cooking the fish until it turns completely opaque. The fish only takes three to four minutes to cook completely.

  • Remove the fish fillet from the frying pan. Serve the fish on a plate. Squeeze lemon juice over the fish, and garnish with fresh parsley.

Tips & Warnings

  • The fish contains small bones in its flesh. Be careful when consuming the fish, and pay attention to the small bones to prevent choking.

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