Pan Fried Sole

Prep Time: 15 Min Servings: 6 servings Difficulty: Easy


  • 6 Fillet of sole
  • 1 tsp Canola oil
  • 1 tbsp Non-hydrogenated margarine
  • 1⁄2 cup All purpose flour
  • 1⁄4 cup Lemon juice
  • 1⁄4 cup Fresh parsley, diced
  • Salt and pepper to taste
  • 2 tbsp Capers


  1. Lightly flour sole fillets (do not do this until you are ready to cook the fish).
  2. Mix margarine, lemon juice, capers and parsley. Set aside.
  3. Heat oil over medium-high heat in a large non-stick fry pan. Sear fish in the hot pan and flip over only once if possible.
  4. Remove pan from heat.
  5. Add parsley mixture and pepper to pan and warm through.
  6. Pour parsley mixture over sole and serve.

Nutritional information per serving: Protein 16g Total fat 5g Carbohydrates 66g Calories 354 Sodium 159.26mg Cholesterol 78mg

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