Simple Pan Fried Sole with Parsley and Lemon Butter

Just to let you know, this post was written before I started the paleo diet to help ease my psoriasis. Nowadays I eat a more allergy-friendly diet, but leave these older, non-paleo posts up in case they are useful to readers, as I know not everyone eats the same as I do. Thanks for your understanding. 

Sometimes I think that if you have really good, fresh fish, you don't need to pimp it up with much in the way of sauces and marinades but just enjoy it as it is, or with something simple. And it doesn't get much simpler than chopping up some parsley, throwing it in melted butter and squeezing over some lemon juice. I used lemon sole for this, just because it was what was available, but this would work with any white fish. Think you don't have time to cook? This could be on the table (from first move to plate) in 6-7 minutes. Enjoy!

Simple Pan Fried Sole with Parsley and Lemon Butter
Serves 4
  • 4 whole sole
  • 1-2 tbsp olive oil
  • a few knobs of butter
  • 4 tbsp plain flour
  • 1 lemon
  • sea salt
  1. Dust the fish in the flour until coated and shake off any excess. Heat the oil in a large frying pan with one knob of butter and gently lower in the fish. Cook for 2-3 minutes on one side, and then gently turn the fish over and cook on the other side for 2 more minutes.
  2. When the time is up, pierce the skin of one of the fish gently with a sharp knife and check that the fish flakes apart and is opaque. Transfer to warmed plates.
  3. Immediately, wipe the pan with a some kitchen towel (you'll get some brown residue from the flour). Put back on the heat and melt the other knob of butter. As soon as it's melted, throw in the parsley and a small pinch of salt and cook for about 30 seconds. Take off the heat and squeeze in the juice of one small lemon. Spoon over the fish and serve. Great with some skinny fries.
How do you like to eat fish?


  1. absolutely agree... I have to cook sole with bananas of all things for my random recipes this month and lord knows what it tastes like!

    1. That's bananas! (aherm...) - looking forward to seeing how it turns out Dom!


Post a Comment