Tired of the same old dinner routine? Craving a healthy and flavorful meal that's ready in minutes? Then look no further! This pan-fried sole recipe is the perfect solution for a quick, easy, and delicious weeknight dinner. Sole is a delicate white fish, naturally mild in flavor, making it a fantastic blank canvas for your favorite herbs and spices. This recipe is so simple, even beginner cooks will feel like seasoned chefs in no time! It's one of those easy recipes that delivers big on taste, making it a perfect addition to your collection of healthy meals and quick dinner ideas.
Ingredients:
- 4 sole fillets (about 6 ounces each), skin on or off (your preference!)
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon paprika
- Salt and freshly ground black pepper to taste
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh parsley (for garnish)
- Optional: Lemon wedges for serving
Instructions:
Get Started:
- Pat the sole fillets dry with paper towels. This helps them crisp up nicely when pan-frying. Excess moisture is the enemy of a good sear!
Season and Cook:
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In a small bowl, combine garlic powder, onion powder, paprika, salt, and pepper. Season both sides of the sole fillets generously with this spice blend.
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Heat the olive oil and butter in a large skillet over medium-high heat. The butter adds richness and flavor.
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Carefully place the sole fillets in the hot skillet, skin-side down if using fillets with skin. Cook for 3-4 minutes, undisturbed, until the skin is golden brown and crispy.
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Flip the fillets and cook for another 2-3 minutes, or until the fish is cooked through and flakes easily with a fork. Remember, overcooked fish is dry fish!
Finish and Serve:
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Remove the fillets from the skillet and transfer them to a serving plate.
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Drizzle the lemon juice over the cooked sole fillets.
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Garnish with fresh parsley.
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Serve immediately with lemon wedges, if desired, alongside your favorite side dishes – roasted vegetables, a simple salad, or even some fluffy rice.
Cooking Tips for Perfect Pan-Fried Sole:
- Don't overcrowd the pan: If you have more than four fillets, cook them in batches to ensure even browning and cooking.
- Adjust cooking time: Cooking time may vary depending on the thickness of your fillets. Always check for doneness by flaking the fish with a fork.
- Use high-quality ingredients: The better your ingredients, the better your dish will taste.
- Don't overcook: Overcooked sole will be dry and tough. Aim for flaky and moist.
Variations:
- Lemon Herb Sole: Add chopped fresh dill, thyme, or oregano to the spice blend for extra herbal flavor.
- Garlic Butter Sole: Increase the amount of butter and add minced fresh garlic to the skillet while cooking.
- Spicy Sole: Add a pinch of cayenne pepper or red pepper flakes to the spice blend for a little kick.
Nutritional Information (per serving, approximate):
- Calories: Approximately 150-200
- Protein: Approximately 25-30 grams
- Fat: Approximately 5-8 grams
This pan-fried sole recipe is a fantastic example of delicious dishes that are both healthy and easy to prepare. It's the perfect recipe for busy weeknights, and it's sure to become a family favorite! Homemade cooking doesn't have to be complicated; sometimes the simplest recipes are the best. Enjoy!