Pecan Free Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets get a seriously elegant treatment here, seared until golden and finished with a nutty, amber coconut brown butter that smells absolutely incredible while it's cooking. The sauce comes together in the same pan in just a few minutes — lemon juice, fresh parsley, and optional capers stirred right into that deeply toasted coconut oil for a bright, savory finish that clings beautifully to every flake of fish. Tree nut allergies and sensitivities can make restaurant fish dishes a gamble, since classic brown butter sauces are sometimes dressed up with toasted nuts or prepared on shared surfaces. This version skips all of that entirely, leaning on refined coconut oil to deliver that same rich, nutty depth without any nut in sight. Patting the fillets completely dry before they hit the pan is the move that gets you that gorgeous golden crust — don't skip it. Serve with a squeeze of lemon and you've got a restaurant-quality plate that comes together with nothing fussy or risky on the ingredient list.
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!