Sole Filet in Lemon-Caper Sauce

One of my favorite way to cook white fish filets is in lemon-capers sauce also known as piccata sauce. Perfect match – the flavor, the method, the texture.

Traditional piccata sauce is wine and capers sautéed in a pan, then add butter, oil, lemon juice and seasoning. This recipe is a variation as we don’t use wine but chicken stock instead.

If you can’t get sole, substitute with tilapia, red snapper or flounder.

For flour feel free to substitute with your favorite option, some like almond flour, some – cassava flour which is used in this recipe as a healthier alternative to regular baking flour.

Sole Piccata Mise en place

 

Sole Filet in Lemon-Caper Sauce
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Sole Filet in Lemon-Caper Sauce
Prep Time:
10 minutes
Cook Time:
10 minutes
Total Time:
20 minutes

Delicate sole filet in buttery lemon sauce with capers is hit for any dinner. Take so little time to cook and yet looks impressive on the table.

Yield: 4
Category: Entree, Dinner, Lunch
Cuisine: French, Pescatarian, Fish
Ingredients
  • ¼ cup all purpose flour
  • 2 lbs sole filets
  • 2 Tbsp extra virgin olive oil
  • 6 Tbsp butter or ghee
  • ¼ cup drained capers
  • ½ sliced lemon
  • 1 clove garlic or 1 Tsp garlic
  • ½ cup chicken stock
  • 1 tsp Herbs de Provence
  • salt/pepper
Instructions
  1. Dry sole filets with paper towels and sprinkle with salt and pepper on each side
  2. Spread the flour on plate. Lightly coat fish on both sides with flour.
  3. Melt half of butter and oil in a pan on medium heat.
  4. Carefully transfer fish to pan and cook on medium for 2 min.
  5. Flip the fish filets over and cook for 1 min more.
  6. Remove the fish from pan to plate and keep warm nearby.
  7. Add the rest of the butter and oil to pan and melt.
  8. Add capers, lemon slices, Herbs de Provence, garlic and chicken stock/water
  9. Simmer for 2 min stirring occasionally.
  10. Remove from heat and pour lemon-capers sauce over fish and serve.
Notes

Flour: cassava flour for this recipe, you can also use your favorite baking flour like almond e.g. Chicken stock: for my vegetarian readers, just use water. Garlic: I shortcut sometimes with garlic paste from a store. Save a few min of prep. Also not so smelly:)

Nutrition information
Calories per serving: 415.93 kcal
Fat per serving: 28.95 g
Saturated fat per serving: 13.01 g
Carbs per serving: 8.46 g
Protein per serving: 30.21 g
Fiber per serving: 0.75 g
Sugar per serving: 0.73 g
Sodium per serving: 883.97 mg
Trans fat per serving: 0.72 g
Cholesterol per serving: 148.75 mg
Nutrition label for Sole Filet in Lemon-Caper Sauce
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https://gourmetoz.com/2019/07/24/sole-lemon-caper-sauce/

Enjoy this with steamed grains of your choice or salad like we did with our friends the other night. Perfect light dinner hot summer nights.

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