Beef Free Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets get a serious upgrade here, seared until golden and finished with a nutty, amber coconut brown butter that smells absolutely incredible. The sauce comes together in the same pan — just browned refined coconut oil, bright lemon juice, fresh parsley, and optional capers for a briny little kick. It's the kind of dish that looks and tastes like something from a proper bistro, but the steps are genuinely straightforward. Since the entire recipe is built around fish, fresh herbs, and coconut oil, there's no beef or meat-based fat anywhere near the pan — just clean, simple ingredients doing all the heavy lifting. The key move is getting those fillets properly dry before they hit the skillet, which gives you that gorgeous golden crust without any steaming. Serve it immediately with a squeeze of lemon and you've got a light but deeply satisfying plate that works just as well for a weeknight dinner as it does for company.
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!