Gut Friendly 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 comes together in minutes. The whole dish leans on clean, simple ingredients — fresh fish, coconut oil, lemon juice, and parsley — making it a naturally gentle choice for anyone keeping a close eye on what goes into their meals. Refined coconut oil is the real star of the technique: it browns beautifully without the dairy that can aggravate a sensitive gut, giving you all the richness of a classic beurre noisette without the drawbacks. A squeeze of fresh lemon and a handful of bright parsley keep the sauce light and vibrant rather than heavy. The optional capers add a briny little pop if you're feeling it, but the dish is completely satisfying either way. It's the kind of elegant weeknight dinner that looks far more complicated than it actually is — and your stomach will thank you for it.
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!