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Recipe in: Fish

Sautéed Sole with Browned Butter and Capers

Total time: 15 minutes
    Sole is a delicate fish with a mild flavor that pairs well with lemon and capers.  It's normally served with the tail and bones intact: just skinned and cleaned but not filleted. They cook very fast and if you are not careful when you take them by the tail to turn them over the skeleton will come away in your hand.  The flesh comes away easily with a fork to eat.

Sautéed Sole with Browned Butter and Capers Ingredients:


Note:  If you get sole filets, they will cook even faster.  Use a long spatula to turn them carefully

I served it with Red Quinoa and the first asparagus...


               Nutrition Information
Recipe serves 2 
Entire Recipe / per serving
Calories:  849 / 424.5
Total Carbohydrates:  44 / 22
          Dietary Fiber:  3 / 1.5
Total Fat:  39 / 19.5
         Saturated Fat: 23 / 11.5
Cholesterol:  261 / 130.5
Protein:  76 / 38
Calcium:  96 / 48
Sodium:   1566 / 783

General Technical Details and Disclaimer:

Note:  The nutrition info assumes all the flour is used and all of the butter eaten.

Measurements are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: