Low FODMAP Pan-Seared Sole with Herb Butter
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Learn more →Ingredients
4 servings
- 4 sole fillets (about 5–6 oz each)
- ½ tsp salt
- 2 tbsp olive oil
- 3 tbsp unsalted butter, divided
- 1 small fennel bulb, thinly sliced (about 1 cup)
Ingredient noteA serving of up to about 1/4 of a fennel bulb is low in FODMAPs. This recipe works out to right about that much per serving, so it is likely Low FODMAP, though it does not leave room for a second helping. If you prefer to always avoid fennel bulb, please tap it and change its rating to Red.
- 1 tsp fresh ginger, finely grated
- ¼ cup low-sodium chicken broth
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp fresh chives, finely chopped
For serving
- fennel fronds, for garnish (optional)
Instructions
- 1
Pat the sole fillets thoroughly dry with paper towels, then season both sides evenly with the salt.
- 2
Heat 1 tbsp of the olive oil and 1 tbsp of the butter in a 12-inch skillet over medium-high heat until the butter is melted and the foam begins to subside. Add 2 fillets in a single layer and cook undisturbed for 2 minutes, until the underside is lightly golden. Carefully flip and cook for 1–2 minutes more, until the fish is opaque throughout and reaches 145°F (63°C) on an instant-read thermometer. Transfer to a warm plate and tent loosely. Repeat with the remaining 1 tbsp olive oil, 1 tbsp butter, and 2 fillets.
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