Saut� Sole with Browned Butter and Capers

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Yield: 4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

CALORIES 279 ; FAT 11.2g (sat 6g,mono 2.7g,poly 1.4g); CHOLESTEROL 138mg; CALCIUM 37mg; CARBOHYDRATE 1.3g; SODIUM 451mg; PROTEIN 41.4g; FIBER 0.2g; IRON 0.7mg

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  • 4

Ingredients

  • Flounder, a close cousin to sole, is a good substitute in this classic yet simple preparation. You can also use trout or your favorite flaky white fish.
  • 4 (6-ounce) sole fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper, divided
  • Cooking spray
  • 3 tablespoons butter
  • 2 tablespoons minced shallots
  • 1 tablespoon drained capers
  • 2 teaspoons fresh lemon juice

Preparation

Step 1

1. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; saut� 1/2 minutes or until browned. Carefully turn fillets; saut� 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.

2. Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; saut�5 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.

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