Nitrate & Nitrite Free Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets deserve a sauce that actually does them justice, and this pan-seared version delivers with a nutty, golden coconut brown butter that feels genuinely restaurant-worthy. The whole dish comes together with clean, straightforward ingredients — fresh fish, coconut oil, lemon juice, and parsley — so there's no need to scrutinize labels for hidden preservatives or cured-meat-style additives that sneak into so many packaged sauces and seasoning blends. Getting the coconut oil to that deep amber, nutty stage is the real magic here; swirl the pan, watch it closely, and you'll be rewarded with a sauce that's rich without being heavy. A squeeze of lemon and a handful of capers (if you're using them) cut right through the butteriness and brighten every bite. The fish itself cooks fast — a couple of minutes per side in a hot skillet — so this is the kind of elegant weeknight dinner that doesn't ask much of you. Serve it immediately while the sauce is still glossy and the fillets are perfectly flaky, and don't skip the extra lemon wedges on the side.
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!