Chicken Free Pan-Seared Sole with Coconut Brown Butter and Sage
Sole is one of those delicate, mild-flavored fish that rewards a confident sear and a sauce worth talking about. Here, the fillets get a light dusting of turmeric and sea salt before hitting a hot skillet, building a golden crust that's crisp at the edges and tender all the way through. The real magic happens in the pan sauce — refined coconut oil cooked down with fresh sage and sliced garlic until everything turns fragrant and nutty, then finished with a bright hit of lemon juice that pulls it all together. It's the kind of sauce that looks and tastes far more impressive than the effort involved. Because every component here is built around fish and plant-based fats, there's no poultry to source or swap out — this dish is naturally free of it without any workarounds or substitutions. A scatter of fresh parsley and a wedge of lemon on the side keep things light and fresh. Serve it straight from the pan while the sage leaves are still crisp and the sauce is warm and glossy.
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!