Lemon Sauced Sole
Lemon Sauced Sole offers delicate, flaky fish topped with a tangy lemon wine sauce, perfect for light dinners or special occasions, appealing to seafood lovers and citrus enthusiasts.
Ingredients
Instructions
- Sprinkle the sole fillets with pepper and dredge in flour.
- Dip the fillets in lightly beaten egg whites and then dredge in flour again.
- Coat a large nonstick skillet with vegetable cooking spray.
- Add 1/2 teaspoon of margarine to the skillet and heat over medium until hot.
- Add two fillets to the skillet and cook for 4 minutes on each side, or until fish is lightly browned and flakes easily.
- Remove the fillets from the skillet and keep warm.
- Repeat the cooking process with remaining fillets and margarine.
- Add the wine, chopped green onions, and lemon juice to the skillet.
- Cook until the mixture reduces to 1/4 cup.
- Spoon the lemon sauce over the cooked fish and serve.
Tips & Substitutions
For a crispier coating, consider using panko breadcrumbs instead of flour for the second dredging. If you don't have Chablis, any dry white wine will work, but a Sauvignon Blanc or Pinot Grigio are excellent substitutes. For a lighter version, use olive oil instead of margarine. Ensure the fillets are patted dry before dredging to help the coating adhere better.
Serving Suggestions
This lemon sauced sole pairs beautifully with a side of Balsamic Potato Salad for a refreshing contrast. Consider serving it with steamed asparagus or a simple green salad to complement the dish. A chilled glass of the same dry white wine used in the sauce enhances the dining experience, making it a delightful meal for any occasion.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the sole fillets in a preheated oven at 350°F (175°C) for about 10 minutes until warmed through, ensuring they don't dry out. The lemon sauce can be reheated separately in a small saucepan over low heat.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon Sauced Sole contains roughly 294 calories, with 6g protein, 31g carbohydrates, and 17g fat. It is an excellent source of vitamin C (108% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 1910mg per serving (83% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen sole fillets for this recipe?
Yes, frozen sole fillets can be used. Just be sure to thaw them completely in the refrigerator before cooking. Pat them dry to ensure the coating sticks well and cook them as directed for the best results.
What can I substitute for the green onions?
If you don't have green onions, you can use finely chopped shallots or chives as a substitute. They will provide a similar mild onion flavor that complements the lemon sauce nicely.
Can I make this dish ahead of time?
While it's best served fresh, you can prepare the lemon sauce ahead of time and store it in the fridge. Simply reheat and pour it over the cooked fillets just before serving for an easy, quick meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).