Simple Sole Piccata

Welcome to your new favorite weeknight meal! Sole is affordable and versatile and like most seafood, packed with nutrients, protein, and flavor. Svenfish sole is wild-caught and sold fresh – never frozen.

This recipe is best with sole fillets, but any small flat fish fillet such as flounder, fluke, perch, cod, or even catfish. The recipe will work best with fillets that are no more than 1/2-inch thick. Serving size is for 2 people. 

Ingredients

• 1 pound thin fresh, skinless sole fillets
• 1/3 cup all-purpose flour
• 1 teaspoon kosher salt
• 1 teaspoon finely ground black pepper
• 4 tablespoons extra virgin olive oil
• 1/2 cup dry white wine
• 2 tablespoons lemon juice
• 1/4 cup small capers
• 2 tablespoons butter
• 1/4 cup chopped fresh parsley

Method

1. Rinse the fish in cold water and pat them dry. In a shallow pan or bowl mix together flour, salt, and pepper. Dredge the fillets in the flour mix so that both sides are lightly coated. If you have time, refrigerate the now coated fish for an hour. This will help the coating stick.
   
   
2. Heat the olive oil over medium-high heat in a large non-stick pan. One the oil is hot,  fry fish fillets in one layer until golden, about 2 minutes per side. Add more oil to the pan if needed.
   
   
3. Once browned on both sides, remove the fish fillets from the pan and set them on a paper towel-lined plate. Continue until you cook all the fillets.
   
   
4. Add the white wine to the pan and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Let the wine boil for a few minutes until reduced. Add lemon juice and capers and boil together for another minute.
   
   
5. Turn off the heat. Add the butter and swirl until melted. Stir in half the parsley and pour sauce over the fillets. Sprinkle the fish with the remaining parsley. Serve at once!