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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 178.2
  • Total Fat: 7.9 g
  • Cholesterol: 60.1 mg
  • Sodium: 479.3 mg
  • Total Carbs: 3.5 g
  • Dietary Fiber: 0.6 g
  • Protein: 21.6 g

View full nutritional breakdown of Lemon Sole (or Flounder) calories by ingredient
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Lemon Sole (or Flounder)

Submitted by: DOLPHIN225


Good lite fish recipe. Butter can be used if you don't care about the fat grams and calories. Good lite fish recipe. Butter can be used if you don't care about the fat grams and calories.
Number of Servings: 4


    Four 4 oz skinelss sole or founder fillets
    Kosher salt & freshly groung black pepper
    Flour for dredging
    5 tbsp I Can't Believe It's Not Butter
    2 tbsp freshly squeezed lemon juice
    2 tsp water
    1 tsp flat-leaf parsley leaves
    1 tsp minced fresh thyme leaves


Preheat large non-stick skillet over medium low heat for 5 minutes. Meanwhile, blot dry fillets with paper towels. Season with salt & pepper. Dredge the fish in flour and shake off excess flour.

Raise the heat to medium high and add 2 tbsp of butter substitute to skillet. When butter stops foaming, add fillets to pan, rounded side down and cook. Lightly shake pan to keep from sticking, until golden brown (2 min +/-). Turn off heat and flip fillets with a spatula. Fish will finish cooking in the residual heat in the pan, about 2 minutes. Transfer fillets to warm plate and cover loosely.

Add lemon juice and water to skillet. While moving skillet in a circular motion, add 3 remaining tbsp of butter substitute, little by little, until melted and a smooth creamy sauce is formed. Stir in parsley and thyme and season with salt & pepper. Spoon some of sauce on each fillet and serve immediately.

Number of Servings: 4

Recipe submitted by SparkPeople user DOLPHIN225.

TAGS:  Fish | Dinner | Fish Dinner |

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