Pan Seared Sole w/ Lemon-Caper Sauce


by: Lacycakes

Healthy, light pan seared filet of sole in a delicious buttery lemon-caper sauce. A completely, lower calorie dinner with full flavor.


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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

how is this calculated?

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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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