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Gluten Free Sole With Lemon Caper Sauce
Servings
4
Prep Time
3 minutes
Cook Time
10 minutes
Ingredients
- 4 filets of lemon sole
- 1 1/4 teaspoon kosher salt (divided)
-
1/3 cup rice flour (for dredging)
-
2 tablespoons olive oil (divided)
- 4 tablespoons unsalted butter (divided at room temperature)
- 1 clove garlic (minced)
-
1/4 cup capers (drained and rinsed)
- 1/4 cup freshly squeezed lemon juice (from 1 ½ lemons)
- 1/2 cup chicken stock
-
1/2 teaspoon Calabrian chili paste
-
1/2 teaspoon chopped oregano
- 2 tablespoons chopped Italian parsley
Instructions
- Using paper towel, dry the sole filets very well. Season the fish with evenly with 1 teaspoon salt.
- Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon of butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 filets in flour. Shake off the excess and add the fish to the pan. Reduce the heat to medium high.
- Cook for 2 to 3 minutes on the first side or until beginning to brown around the edges.
- Using a fish spatula, flip the fish gently and cook for another 30 second. Remove the filets to a plate and continue with the remaining olive oil, butter and fish.
- When all 4 filets are cooked and out of the pan, add the garlic and capers and stir over medium heat for about 15 seconds or until fragrant. Add the lemon juice and chicken stock and stir scraping up the bits from the bottom of the pan. Season with the remaining 1/4 teaspoon salt.
- Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining tablespoon butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.
Nutrition
Nutrition
- Nutrition Serving Size
- 4
- per serving
- Calories
- 342
Amount/Serving
% Daily Value
- Carbs
- 14 grams
- Protein
- 22 grams
- Fat
- 22 grams
- Saturated Fat
- 9 grams
- Cholestrol
- 105 milligrams
- Sodium
- 731 milligrams
- Fiber
- 1 grams
- Sugar
- 1 grams
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