Artificial Flavors Free Pan-Seared Sole with Coconut Brown Butter and Sage
Delicate sole fillets get a serious upgrade here, seared until golden and draped in a fragrant coconut brown butter loaded with crispy sage and golden garlic. The combination of turmeric-dusted fish and that nutty, citrus-brightened sauce is the kind of thing that looks restaurant-worthy but comes together in a single skillet. Every ingredient on this list is whole and recognizable — no flavor packets, no bottled sauces, nothing that hides a string of synthetic additives in the fine print. Refined coconut oil does double duty, giving the fish a beautiful sear and forming the base of a sauce that develops real depth through browning rather than anything artificial. A squeeze of fresh lemon at the end cuts through the richness and ties everything together in the most satisfying way. If you've been skeptical about cooking fish at home, this straightforward sear-and-sauce method is genuinely forgiving and worth trying.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
- 4 sole fillets (about 5–6 oz each)
- ½ tsp fine sea salt
- ¼ tsp ground turmeric
- 2 tbsp coconut oil, divided
For the coconut brown butter
- 4 tbsp refined coconut oil
- 12 fresh sage leaves
- 2 cloves garlic, thinly sliced
- 1 tbsp fresh lemon juice
For serving
- 1 tbsp fresh parsley, roughly chopped (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the sole fillets thoroughly dry with paper towels. Sprinkle both sides evenly with the sea salt and turmeric.
- 2
Heat 1 tbsp of the coconut oil in a 12-inch stainless steel or cast-iron skillet over medium-high heat until the oil shimmers and a drop of water flicked in sizzles immediately. Add 2 fillets in a single layer without crowding and sear undisturbed for 2–3 minutes, until the underside is golden and the fillet releases cleanly from the pan. Carefully flip with a fish spatula and cook for 1–2 minutes more, until the fish is opaque throughout and reaches 145°F (63°C) on an instant-read thermometer. Transfer to a warm plate and tent loosely. Repeat with the remaining 1 tbsp coconut oil and the remaining 2 fillets.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!