Celery Free 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 tastes far more luxurious than the short ingredient list suggests. The sauce comes together in minutes — just watch the coconut oil as it deepens to amber, then hit it with bright lemon juice and fresh parsley for a finish that's rich but still light enough to let the fish shine. Capers add a briny little pop if you're in the mood, though the dish holds its own beautifully without them. Every component in this recipe is naturally free from celery and celery derivatives, so there's no need to scrutinize labels or swap anything out — it's clean and straightforward from start to finish. Getting a proper sear on sole can feel intimidating, but patting the fillets completely dry and letting them cook undisturbed is really all it takes to nail that golden crust. Serve it straight from the pan with a squeeze of lemon and you've got a restaurant-quality plate on a weeknight timeline.
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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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