High Fructose Corn Syrup Free Pan-Seared Sole with Coconut Brown Butter and Sage
Delicate sole fillets get a seriously elegant treatment here, seared until golden and draped in a fragrant coconut oil sauce with crispy sage and golden garlic. The turmeric adds a warm, subtle earthiness to the crust, while the lemon juice at the end brightens the whole dish and lifts all those toasty bits from the pan. It's the kind of weeknight dinner that looks like you tried much harder than you actually did. Because every ingredient is whole and straightforward — fish, coconut oil, fresh herbs, garlic, lemon — there's no need to scan labels for sneaky sweeteners or processed additives that tend to hide in bottled sauces and seasoning blends. The key move is patting the fillets completely dry before they hit the pan, which is what gives you that clean, golden sear instead of a steamed, soggy result. Serve it immediately so the sage stays crisp and the sauce stays glossy — this one doesn't like to wait.
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!