Low Sugar Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets get a seriously elegant treatment here, seared until golden and finished with a nutty, fragrant coconut brown butter that feels restaurant-worthy without any fuss. The sauce comes together in minutes — just browned coconut oil, bright lemon juice, fresh parsley, and optional capers — and it's the kind of thing you'll want to drizzle over everything. Because the richness comes entirely from coconut oil rather than butter, there's no dairy and absolutely nothing sweet hiding in the ingredient list, making it a genuinely clean choice for anyone keeping added sugars out of their meals. Sole is a wonderfully mild, quick-cooking fish, which means the whole dish moves fast and rewards you with tender, flaky fillets that don't need any sweetness to taste incredible. The trick to that gorgeous golden crust is patting the fish completely dry before it hits the hot pan — don't skip that step. Serve it straight from the skillet with a squeeze of lemon and you've got a light but deeply satisfying dinner that proves simple, whole ingredients are more than enough.
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
For the fish
- 4 sole fillets (about 5–6 oz each)
- ½ tsp fine sea salt
- ¼ tsp black pepper
- 2 tbsp coconut oil, divided
For the coconut brown butter
- 4 tbsp refined coconut oil
- 2 tbsp fresh lemon juice
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp capers, drained and rinsed (optional)
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the sole fillets thoroughly dry with paper towels, then season both sides evenly with the salt and black pepper.
- 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 and cook undisturbed for 2–3 minutes, until the underside is golden and the edges are opaque. Carefully flip with a fish spatula and cook for 1–2 minutes more, until the fish reaches an internal temperature of 145°F (63°C) and flakes easily when pressed. Transfer to a warm plate and tent loosely. Repeat with the remaining 1 tbsp coconut oil and 2 fillets.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!