Pan Seared Sole w/ Lemon-Caper Sauce
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Healthy, light pan seared filet of sole in a delicious buttery lemon-caper sauce. A completely, lower calorie dinner with full flavor.
ingredients
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serves: 2
2 sole filets
3 tablespoons butter (I used Brummel & Brown Yogurt Spread)
1 small lemon, sliced thin, ends discarded
1 tablespoon capers, rinsed
kosher salt
Nutrition Facts
Pan Seared Sole w/ Lemon-Caper Sauce
Servings Per Recipe: 2
Amount per Serving
Calories: 277
- Total Fat: 20.7 g
- Saturated Fat: 11.8 g
- Trans Fat: 0.7 g
- Cholesterol: 119.5 mg
- Sodium: 1476.7 mg
- Total Carbs: 2.9 g
- Dietary Fiber: 0.9 g
- Sugars: 0.8 g
- Protein: 20.8 g
preparation
1. Season both sides of sole with salt.
2. Heat a large skillet over medium heat, add 1 tablespoon butter. Add the lemon slices and sauté until lightly browned, about 2-3 minutes.
3. Move the lemon slices to the side and add the sole filets. Cook until cooked through, about 2 minutes per side. Fish will flake easily.
4. Add the remaining 2 tablespoons of butter and capers. Swirl butter until it melts then remove from heat. Serve immediately.
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