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Pan-Fried Sole Fillet with Caper and Tomato Dressing

Succulent pan-fried sole fillet served with a vibrant, warm dressing of garlic, capers, tomatoes, lemon, and fresh parsley.

HealthyDinnerQuickFishSeafoodLow Carb

Estimated Nutrition

Per Serving Total
Calories 442.5 kcals 442.5 kcals
Carbohydrates 6.2 grams 6.2 grams
Fat 31.8 grams 31.8 grams
Protein 32.4 grams 32.4 grams
Cook Time
10 mins
Produces
1 person
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
30
ml
Capers
Drained, rinsed, and finely chopped
Fruits
0.5
piece
Lemon
Juice only
NutsSeeds
1
clove
Garlic
Finely chopped
1
pinch
Salt
To taste
1
pinch
Black Pepper
Freshly ground, to taste
1
handful
Parsley
Fresh, chopped
OilsFats
15
ml
Olive Oil
For the dressing
15
ml
Olive Oil
For the sole
Seafood
1
piece
Sole
Fillet, skinned
Vegetables
1
piece
Tomato
Ripe, seeds removed, chopped

Steps

  • Heat olive oil in a pan and add garlic, capers, and tomato to warm through gently.
  • Season the mixture with salt and pepper, then stir in lemon juice and parsley.
  • Remove the dressing from the heat and keep warm.
  • Heat more oil in a non-stick frying pan and fry the sole for 2 to 3 minutes per side until cooked.
  • Serve the sole on a plate topped with the warm dressing.