When buying sole, look for firm, translucent flesh, a fresh ocean-like aroma, and clear, bright eyes to ensure optimal freshness and quality
| Created by | Spinneys |
| Prep time | 15 minutes |
| Cook time | 20 minutes |
| Serves | 4 |
| Cuisine | French |
| Diet | Other |
| Preparation | Easy |
| Calories | 367 |
| Fat | 17.9g |
| Saturates | 8.7g |
| Protein | 33.2g |
| Carbs | 17.8g |
| Sugars | 0.7g |
| Given the cook-at-home nature of Spinneys and natural variations in ingredients, nutritional information is approximated. See details | |
Ingredients
Cooking Instructions
Download PDFUsing kitchen paper towels, pat the sole fillets dry. Season both sides of the fillets with salt and pepper. Coat each fillet in flour, shaking off any excess.
In a large frying pan, heat 2 tablespoons of butter and 1 tablespoon of olive oil over a medium-high heat. Once the butter is melted and foamy, carefully add the sole fillets to the frying pan, making sure not to overcrowd the pan. You may need to cook the fillets in batches depending on the size of your pan. Cook the fillets for 2-3 minutes on each side, or until they are golden brown and cooked through. The cooking time will depend on the thickness of the fillets. Transfer the cooked fillets to a platter and cover loosely with aluminium foil to keep warm.
In the same frying pan, add the remaining 2 tablespoons of butter and 1 tablespoon of olive oil. Heat over a medium heat until the butter is melted and starts to turn golden brown, approx. 2-3 minutes. Be careful not to burn the butter. Remove the frying pan from the heat.
Juice the lemon. Chop the parsley. Stir the juice and parsley into the butter mixture. Season the sauce with salt and pepper to taste.
Spoon the brown butter sauce over the fillets. Serve immediately.
