Carrageenan Free Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets deserve a sauce that can keep up, and this pan-seared version delivers with a nutty, golden coconut brown butter that's genuinely stunning. The whole dish comes together in one skillet, making it feel far more impressive than the effort involved. For anyone avoiding carrageenan — a thickener and stabilizer that sneaks into a surprising number of dairy-based sauces, cream products, and even some seafood — cooking from scratch like this is the cleanest route to a rich, restaurant-worthy finish. Every ingredient here is straightforward and easy to verify, so there's no label anxiety to deal with. The refined coconut oil does double duty, first searing the fish to a crisp golden crust and then transforming into a deeply amber, nutty sauce with just a squeeze of lemon and a handful of fresh parsley. Capers add a briny little punch if you're in the mood. Serve it immediately with extra lemon wedges and you've got a weeknight dinner that tastes like it came from somewhere with a dress code.
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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.
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