Pan Fried Sole with Lemon Caper Butter Sauce

The mild flavor of Sole is nicely complimented by the Lemon Caper Butter Sauce

Yesterday my beautiful sister married her perfect man.  Aww…I love weddings!  Well, today I had the day off of work to catch up on everything that’s been neglected around here.  Before sending Alex off to work this morning, I asked him what sounded good for dinner.  All he said was “fish”.  OK, well I have to grocery shop anyway so let’s see what Whole Foods has on sale today.  Sole fillets were my choice!  I love the delicate texture and flavor.  Bonus – these were wild and fresh!

Here’s what I did!

Pan Fried Sole with Lemon Caper Butter Sauce


  • 6 fillets of Sole
  • 2 eggs
  • 1/2 cup coconut flour
  • 3/4 teaspoon sea salt
  • 1/8 teaspoon cayenne pepper
  • a few grinds of fresh black pepper
  • Coconut oil

What to do:

Pre-heat the oven to 170 degrees (or as low as your oven allows).  Assemble a breading station – whisk the eggs in one dish and combine the coconut flour, sea salt, cayenne pepper, and black pepper in another.  Dip the fillets in the egg first, and then lightly coat them in the coconut flour mixture, shaking them gently to remove excess flour.  Once the fillets are coated, let them rest for about 10-15 minutes in the refrigerator (I find this helps the coating stick better).  Once you are ready to fry the fillets, melt enough coconut oil to thickly coat the bottom of a frying pan.  Add the fillets (2 at a time) and fry 1-2 minutes per side.  Mine were very thin, so they only took about a minute per side.  Place the fillets on a platter and keep them warm in the oven while you fry up the other pieces.

We served the fillets with white rice (we tolerate this well, if you do not, shredded cauliflower “rice” would be a nice option) and Lemon Caper Butter Sauce.  For the sauce recipe, check out the link!

Yield 2-3 servings depending on the size of the fillets and your appetites!

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  1. This sounds delicious! I really like the delicate crust that results from using the coconut flour….really looks lovely.

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