Emulsifier 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 sauce of crisped sage, toasted garlic, and nutty coconut oil brightened with fresh lemon juice. The whole thing comes together in one skillet, which means less cleanup and more time at the table. Emulsifier-free cooking can feel limiting with fish dishes, since so many store-bought sauces and finishing butters sneak in additives to hold them together — this recipe sidesteps all of that by building its sauce from scratch with just a handful of clean, whole ingredients. Refined coconut oil does the heavy lifting here, developing rich, toasty depth as it cooks down with the sage and garlic, no stabilizers or lecithins required. A pinch of turmeric in the seasoning adds a warm, subtle earthiness to the fish without overpowering its natural sweetness. The result is a restaurant-worthy plate that's genuinely simple to pull off at home, and every component on it is exactly what it says it is.
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!