Pistachio 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. The sauce comes together in minutes — just browned coconut oil, bright lemon juice, fresh parsley, and optional capers for a little briny punch. It's the kind of dish that looks like it came from a restaurant but only requires one skillet and a handful of clean, straightforward ingredients. For anyone navigating tree nut allergies or sensitivities, this recipe is a genuinely satisfying find because the richness and depth usually associated with nut-based sauces comes entirely from the browning process itself. Refined coconut oil takes on that same toasty, complex character when cooked low and slow, so you get all the indulgence with none of the worry. There's no hidden nut content lurking in a spice blend or finishing oil — just honest, whole ingredients from start to finish. The key to nailing this dish is patience at the stove: dry fillets, a properly hot pan, and a watchful eye on that browning oil. Sole is a wonderfully mild, flaky fish that soaks up the sauce beautifully, making every bite feel bright and buttery all at once. Serve it with lemon wedges and you've got a weeknight dinner that genuinely feels like a special occasion.
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!