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Pan-Seared Lemon Sole
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40 minutes
4 servings
Adjust servings
dairy-free
(?)
Has dairy from:
unsalted butter
gluten-free
(?)
Has gluten from:
all-purpose flour
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
sole
mediterranean
vegan
(?)
Not vegan due to:
sole
unsalted butter
vegetarian
(?)
Not vegetarian due to:
sole
pescetarian
paleo
(?)
Not paleo due to:
all-purpose flour
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 66.6% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.6% of RDA
• Calories: 11.5% of RDA
• Carbs: 2.4% of RDA
• Fat (total lipid): 20.9% of RDA
• Fiber: 3.2% of RDA
• Fructose: 0.0% of RDA
• Protein: 27.5% of RDA
• Sodium: 66.6% of RDA
• Sugar: 1.2% of RDA
• Vitamin A (IU): 12.9% of RDA
• Vitamin B6: 10.6% of RDA
• Vitamin C: 7.3% of RDA
• Iron: 2.1% of RDA
• Magnesium: 11.0% of RDA
• Manganese: 1.2% of RDA
• Niacin: 35.7% of RDA
• Potassium: 8.7% of RDA
• Zinc: 4.6% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
6.59
g
Calories
231
 
Fiber
0.883
g
Iron
0.405
mg
Protein
30.9
g
Sodium
898
mg
Sugars
0.383
g
Fat (total lipid)
12.8
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1/4
cups
+
-
 
 
24
oz
+
-
 
four sole fillets.
 
1/2
tsp
+
-
 
 
4 1/2
tbsp
+
-
 
 
1
whole
+
-
 
 
2
tbsp
+
-
 
rinsed and drained.
 
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PREPARATION
1.
Place the flour on a plate. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside.
2.
Melt 1 tablespoon butter in a skillet over medium heat. Add the lemon and cook until lightly browned, about 2 minutes.
3.
Push the lemon to the side and add the sole (in batches if needed). Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side.
4.
Add the capers and remaining butter. Remove skillet from heat and tilt to swirl butter until it melts.
5.
Transfer the sole and lemon to plates and spoon the capers and butter over the top.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free all-purpose flour for all-purpose flour.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 231
Protein 30.9 g
Carbohydrates 6.59 g
Iron 0.40 mg
Fiber 0.88 g
Calcium 45.8 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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