Rye Free Pan-Seared Sole with Coconut Brown Butter

Total time25 min

Prep time10 min

Cook time15 min

Rye 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 — just browned refined coconut oil, bright lemon juice, fresh parsley, and optional capers — so every drop of flavor stays right where it belongs. Sole is one of those mild, flaky fish that can feel intimidating to cook at home, but the technique here is straightforward: dry the fillets well, let the hot pan do its work, and resist the urge to move them too soon. The result is a beautifully crisp exterior and tender, flaky flesh that pairs perfectly with that rich, citrusy sauce. Everything on the ingredient list is naturally free from rye and rye-containing grains, so there's no need to swap anything out or second-guess a single component. It's the kind of dish that looks like it came from a restaurant but comes together in your own kitchen with minimal fuss. Serve it with lemon wedges and maybe a simple green salad, and dinner is genuinely done.

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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
Spectrum Culinary Organic Refined Coconut Oil 14 Fl. Oz.Spectrum Culinary Organic Unrefined Virgin Coconut Oil Carrington Farms Cooking Oil Organic Coconut Oil Unflavored - 16 Fl. Oz.Nutiva Nurture Vitality Coconut Oil Virgin - 23 Fl. Oz.Nutiva Organic Virgin Coconut Oil, 14 fl oz
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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.

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