Microwave Fillet Of Sole In Lemon Parsley Butter
A quick, buttery sole fillet brightened with lemon, parsley and subtle spices—ideal for a light, elegant weekday dinner.
Ingredients
Instructions
- Place margarine in a rectangular baking dish (12 x 8 inch or 10 inch casserole).
- Microwave on High until the butter melts.
- Add flour, lemon juice, parsley, salt, pepper, and celery seed; whisk until smooth.
- Coat both sides of each sole fillet with the butter sauce.
- Arrange the coated fillets in the dish.
- Cover the dish with waxed paper.
- Microwave on High until the fish flakes easily with a fork, about 5 to 6 minutes.
Tips & Substitutions
For a richer flavor, consider using salted butter instead of margarine. You can substitute the parsley with dill or chives for a different herb profile. If you prefer a thicker sauce, increase the flour to 3 tablespoons. Ensure the fillets are not overlapping in the dish for even cooking. For a twist, add minced garlic to the butter mixture, enhancing the dish's overall taste.
Serving Suggestions
Serve the sole fillets immediately after cooking for the best texture. Pair them with a light salad or steamed vegetables, such as asparagus or green beans, for a refreshing side. A glass of white wine or a light-bodied rosé complements the dish nicely. For an exciting twist, serve alongside Laverne'S Crab Dip as an appetizer, creating a delightful seafood-themed meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in the microwave on a microwave-safe plate, covering them with a damp paper towel to retain moisture. Heat in 30-second intervals until warmed through, being careful not to overcook and dry them out.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Fillet Of Sole In Lemon Parsley Butter contains roughly 28 calories, with 1g protein, 5g carbohydrates, and 0g fat. It is an excellent source of vitamin C (28% of the Daily Value). Note that it is relatively high in sodium, at 1778mg per serving (77% 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, you can use frozen sole fillets. Just be sure to thaw them completely before coating with the butter sauce. This ensures even cooking and prevents excess moisture from affecting the final dish. Pat the fillets dry with a paper towel after thawing for the best results.
What if I don't have fresh lemon juice?
If fresh lemon juice isn't available, you can substitute it with bottled lemon juice, but use a little less, as it tends to be more concentrated. Alternatively, a splash of white wine vinegar can add a tangy flavor that mimics the acidity of lemon juice in this recipe.
How can I tell when the fish is done cooking?
The fish is done when it flakes easily with a fork and has turned opaque throughout. Typically, microwaving on High for about 5 to 6 minutes is sufficient. Keep an eye on it as cooking times can vary depending on the wattage of your microwave.
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).