Lemon Caper Sole

Lemon Caper Sole
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 269.7
  • Total Fat: 10.9 g
  • Cholesterol: 62.5 mg
  • Sodium: 912.4 mg
  • Total Carbs: 14.8 g
  • Dietary Fiber: 2.5 g
  • Protein: 23.5 g

View full nutritional breakdown of Lemon Caper Sole calories by ingredient

Number of Servings: 4


    4 - (3 oz) dover sole filets
    1/2 cup whole wheat flour
    1 tsp salt
    2 tbsp extra light olive oil
    1/2 cup white onion diced
    1 tsp chopped garlic
    1/2 cup white wine
    2 oz lemon juice
    3 tbsp capers
    2 tbsp light butter


1. Preheat oven to 250 F

2. Season flour with salt and pepper

3. Heat 1 tbsp oil in a large saute pan over medium heat. Dredge sole fillets in flour, shake off excess and place 1 or 2 in the pan. Cook for 2 minutes on each siden, then transfer to the oven to keep warm. Repeat with remaining fillets.

4. Wipe any flour from the pan. Return pan to high head and add remaining 1 tbsp of oil. Add onion and garlic, saute until soft. Stir in wine, lemon juice and capers; cook to reduce by a third. Turn off heat, and gradually whisk in butter.

5. Serve sole fillets with sauce.

Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user MLAUGHLIN-SD.

TAGS:  Fish | Dinner | Fish Dinner |