Legume 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 brown butter loaded with crispy sage and golden garlic. The turmeric rub gives the fish a warm, subtle earthiness before it even hits the pan, and that finishing squeeze of lemon cuts right through the richness of the sauce. Every component in this dish is naturally free of legumes — no bean-based oils, no soy, no hidden lentil flours — so you can cook with complete confidence. The trick to getting that perfect golden crust is patting the fillets completely dry and letting them sear undisturbed until they release cleanly from the pan, which the instructions walk you through step by step. Refined coconut oil does double duty here, both searing the fish and forming the base of that nutty, aromatic sauce. It's the kind of dish that looks like it came from a restaurant but comes together in one skillet with a handful of clean, simple ingredients.
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!