Pork Free Pan-Seared Sole with Coconut Brown Butter
Delicate sole fillets deserve a sauce that matches their elegance, and this pan-seared version delivers exactly that. The real star is the coconut brown butter — refined coconut oil cooked low and slow until it turns deep amber and smells irresistibly nutty, then hit with bright lemon juice, fresh parsley, and briny capers for a sauce that's simple but genuinely stunning. Getting the fish right is all about patience: a dry fillet, a hot pan, and the discipline not to touch it until that golden crust forms naturally. Since every ingredient here is straightforward and plant- or seafood-based, there's no need to scrutinize labels or worry about hidden animal fats sneaking into your meal. The coconut oil does double duty — crisping the fish beautifully in the pan and forming the base of that glossy finishing sauce. Serve it immediately with a squeeze of lemon and you've got a restaurant-quality plate that comes together with minimal fuss and zero compromise.
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!