One-Skillet Spicy Buttered Sole

Posted on Updated on

2013-07-03 18.33.37

I know that I don’t feature enough fish recipes. It’s not because I don’t like fish. I normally eat tilpia every week and I can only publish so many tilapia recipes. Plus its nice to try something different every week. I happen to like sole a lot mainly because it’s easy for me to work with. To some people, sole means an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled. This recipe can be applied to any size of flat fish such as tilapia and flounder. I made a spicy butter mix in lieu of eggs. It also adds a bit of heat to this fish. This spicy buttered sole serves well with whole grain rice and a crispy green salad.

For this recipe, you will need:

  1. 4 fresh sole fillets, 3 to 4 ounces each
  2. 6 tablespoons freshly squeezed lemon juice
  3. 1/2 cup of all-purpose flour
  4. 6 tablespoons of Earth Balance butter
  5. 1 teaspoon of chili powder
  6. 1/2 teaspoon of paprika
  7. 1/2 teaspoon of garlic powder
  8. Salt and pepper for taste


Wash and pat-dry the sole fillets. Melt butter and add spices. Dip each fillet into the spicy butter mixture. Then dredge each piece in flour. Set aside and let it rest for a couple of minutes. Heat a large skillet over high heat.  Add about a tablespoon or 2 of olive oil or corn oil into the hot skillet. Saute each fillet, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm. Serve immediately.

Yields 2 servings



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