MSG 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 gives the fish a warm, subtle earthiness before it even hits the pan, and that lemon-brightened finish ties everything together beautifully. For anyone navigating MSG sensitivities, this kind of dish can feel risky when eating out — sauces and seasoned fish are common hiding spots — but every single ingredient here is clean and straightforward. Refined coconut oil stands in for butter, delivering that same rich, nutty depth without any dairy or additives to second-guess. The technique is all about patience: letting the fillets sear undisturbed means you get that gorgeous golden crust without the fish falling apart. A scatter of fresh parsley and a squeeze of lemon at the end keeps things bright and fresh. It's the kind of weeknight dinner that looks and tastes like you really know what you're doing.
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!