Dairy Free Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets deserve a sauce that can match their elegance, and this one absolutely delivers. The magic here is in the coconut brown butter — refined coconut oil is cooked low and slow until it turns deep amber and smells irresistibly nutty, then hit with bright lemon juice, fresh parsley, and briny capers. It mimics the richness of a classic French beurre noisette so convincingly that you'd never miss the dairy. For anyone who has had to skip that kind of luxurious pan sauce at restaurants or struggled to recreate it at home, this technique is genuinely exciting. The sole itself gets a quick, high-heat sear in a cast iron or stainless skillet until golden at the edges and perfectly flaky — no fuss, no complicated steps. Everything comes together fast, so this is just as doable on a weeknight as it is impressive enough for a dinner party. Finish with a squeeze of lemon and you have a restaurant-quality plate that happens to be completely free of any dairy.
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!