Anti Inflammatory Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets get a serious upgrade here, seared until golden and finished with a nutty, fragrant coconut brown butter that feels genuinely restaurant-worthy. Coconut oil does double duty in this recipe — it gives the fish a beautiful crust and then transforms into a rich, amber sauce that carries bright lemon juice and fresh parsley. Unlike butter-based pan sauces, cooking with refined coconut oil keeps things aligned with an anti-inflammatory approach without sacrificing any of that luxurious, toasty depth. The capers add a briny pop that cuts right through the richness, making every bite feel balanced and alive. Sole is a wonderfully mild, lean white fish, so the sauce really gets to shine rather than compete. This is the kind of weeknight dinner that looks impressive enough for company but comes together in a single skillet with minimal fuss. Serve it with lemon wedges and something simple on the side, and you've got a plate that's as nourishing as it is genuinely delicious.
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!