Ingredients:

  • 2 (6-ounce) sole fillets, skin-on or skin-off (approximately 170g each)
  • 2 tablespoons all-purpose flour (30g)
  • 1/4 teaspoon salt (1.5g)
  • 1/4 teaspoon black pepper (1.5g)
  • 2 tablespoons olive oil (30ml)
  • 4 tablespoons unsalted butter (60g)
  • 2 cloves garlic, minced (approx. 6g)
  • 1/4 cup dry white wine (60ml)
  • 2 tablespoons fresh lemon juice (30ml)
  • 2 tablespoons capers, drained and rinsed (30g)
  • 2 tablespoons chopped fresh parsley (5g)

Instructions:

  1. Pat sole fillets dry with paper towels. In a shallow dish, combine flour, salt, and pepper. Dredge the sole fillets in the flour mixture, shaking off any excess.
  2. Heat olive oil and 1 tablespoon of butter in a large skillet over medium-high heat until shimmering. Add the sole fillets to the skillet and sear for 3-4 minutes per side, or until golden brown and cooked through. Add the remaining 1 tablespoon of butter during the last minute of cooking. Remove the sole fillets from the skillet and set aside.
  3. In the same skillet, melt the remaining 2 tablespoons of butter over medium heat. Add the garlic and sauté for 30 seconds until fragrant. Pour in the white wine and bring to a simmer, scraping up any browned bits from the bottom of the pan. Let the wine reduce slightly, about 1-2 minutes.
  4. Stir in the lemon juice and capers. Cook for another minute, then stir in the parsley.
  5. Spoon the lemon butter sauce over the seared sole fillets. Serve immediately.