Xanthan Gum Free Pan-Seared Sole with Coconut Brown Butter

Total time25 min

Prep time10 min

Cook time15 min

Xanthan Gum 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 with fresh lemon juice, chopped parsley, and optional capers — bright, briny, and rich all at once. Because every ingredient in this dish is naturally straightforward, there's no need to scan labels or worry about hidden thickeners or stabilizers sneaking into your meal. Refined coconut oil does double duty, both crisping the fish beautifully and forming the base of that glossy, restaurant-worthy sauce. Getting the fillets properly dry before they hit the pan is the real secret to that golden crust — don't skip the paper towel step. This is the kind of weeknight dinner that looks far more impressive than the effort it actually takes, and it comes together with nothing more than a good skillet and a few quality ingredients.

About Fig

Fig 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
Morton Sea Salt Mediterranean Fine - 17.6 Oz Morton Fine Sea Salt Alessi Fine Sea Salt - 24 Oz Real Salt Sea Salt Fine - 26 Oz La Baleine Sea Salt Fine - 26.5 Oz
See all
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!