Lemon Caper Sole

No ratings yet
Print
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 2 servings
Calories: 419kcal

Ingredients

  • 1/4 cup Quinoa
  • 1/2 lb Sole filets about 4 oz per portion (make sure to purchase with the pin bones already removed)
  • 1/4 cup All-purpose flour
  • 2 tbsp Extra-virgin olive oil
  • 4 slices Lemon garnish
  • 2 tbsp Chardonnay wine
  • 1/4 cup Chicken broth
  • 1 tbsp Lemon juice fresh squeezed
  • 2 tbsp Capers rinsed
  • 1 tsp Cornstarch dissolved in an equal amount of water
  • 2 slices Crusty bread toasted and buttered if desired
  • 1 tbsp Fresh parsley garnish
US Customary - Metric

Instructions

  • Cook the quinoa according to the instructions on the package. Drain any excess water if needed. Season with salt and pepper to taste.
  • Two sides to the sole, the side where the skin used to be is the bottom. The other is the top. Season the top side of the sole well with salt and pepper. Lightly coat the fish with flour on both sides.
  • Heat a non-stick pan over medium heat. Once hot, add the oil. Sear the top side of the sole to a deep golden brown. Gently flip the fillet over and cook to an internal temperature of 125 degrees using a thermometer. Then remove from the pan and set aside.
    *optional: Sear the lemon slices on one side to deep golden brown, then set aside.
  • In the same pan, add the wine, simmer until it reduces by half. Add the broth, lemon juice, and capers and bring to a simmer. Slowly add the cornstarch slurry a little at a time, until it reaches a thickened creamy consistency.
  • Place the seared lemon slices on the fish. Serve with bread and quinoa, garnish with parsley.

Nutrition

Calories: 419kcal | Carbohydrates: 66g | Protein: 13g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 662mg | Potassium: 345mg | Fiber: 5g | Sugar: 2g | Vitamin A: 188IU | Vitamin C: 16mg | Calcium: 58mg | Iron: 5mg

Lemon Caper Sole

No ratings yet
Print Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Servings 2 servings
Calories 419 kcal

Ingredients
 
 

  • 1/4 cup Quinoa
  • 1/2 lb Sole filets about 4 oz per portion (make sure to purchase with the pin bones already removed)
  • 1/4 cup All-purpose flour
  • 2 tbsp Extra-virgin olive oil
  • 4 slices Lemon garnish
  • 2 tbsp Chardonnay wine
  • 1/4 cup Chicken broth
  • 1 tbsp Lemon juice fresh squeezed
  • 2 tbsp Capers rinsed
  • 1 tsp Cornstarch dissolved in an equal amount of water
  • 2 slices Crusty bread toasted and buttered if desired
  • 1 tbsp Fresh parsley garnish

Instructions
 

  • Cook the quinoa according to the instructions on the package. Drain any excess water if needed. Season with salt and pepper to taste.
  • Two sides to the sole, the side where the skin used to be is the bottom. The other is the top. Season the top side of the sole well with salt and pepper. Lightly coat the fish with flour on both sides.
  • Heat a non-stick pan over medium heat. Once hot, add the oil. Sear the top side of the sole to a deep golden brown. Gently flip the fillet over and cook to an internal temperature of 125 degrees using a thermometer. Then remove from the pan and set aside.
    *optional: Sear the lemon slices on one side to deep golden brown, then set aside.
  • In the same pan, add the wine, simmer until it reduces by half. Add the broth, lemon juice, and capers and bring to a simmer. Slowly add the cornstarch slurry a little at a time, until it reaches a thickened creamy consistency.
  • Place the seared lemon slices on the fish. Serve with bread and quinoa, garnish with parsley.

Nutrition

Calories: 419kcalCarbohydrates: 66gProtein: 13gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 662mgPotassium: 345mgFiber: 5gSugar: 2gVitamin A: 188IUVitamin C: 16mgCalcium: 58mgIron: 5mg
Tried this recipe?Let us know how it was!