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    • Pan-Fried Sole with Tomato-Caper Sauce

    Mark Sharron
    Easy
    30 Minutes
    2
    Amount Per Serving: Calories 240; Fat 12g; Protein 25g; Carbs 2g; Fibre 1g
    Pan-Fried Sole with Tomato-Caper Sauce is a classic Mediterranean-style dish that is easy to prepare and flavorful. The sole fillets are lightly coated in flour and pan-fried until golden brown, then simmered in a savoury tomato-caper sauce. This dish perfectly balances flavours with the fish's richness, the tomatoes' acidity, and the capers' brininess. This dish is sure to be a hit with family and friends.
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    Ingredients

    • 4 (6-ounce) sole fillets
    • Salt and freshly ground black pepper
    • 2 tablespoons olive oil
    • 1/4 cup dry white wine
    • 1/4 cup chicken stock
    • 1/4 cup capers, drained
    • 1/2 cup chopped tomatoes
    • 2 tablespoons chopped fresh parsley
    • 2 tablespoons butter, cut into small cubes

    Method

    • 1. Season the sole fillets with salt and pepper.
    • 2. Heat the olive oil in a large skillet over medium-high heat.
    • 3. Add the sole fillets to the pan and cook for 3-4 minutes per side, or until golden brown.
    • 4. Remove the sole fillets from the pan and set aside.
    • 5. Add the white wine, chicken stock, capers, and tomatoes to the pan and bring to a boil.
    • 6. Reduce the heat to low and simmer for 5 minutes.
    • 7. Add the sole fillets back to the pan and cook for an additional 3-4 minutes.
    • 8. Remove the pan from the heat and stir in the parsley and butter.

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