Sauteed Filet of Sole 

Sauteed Filet of Sole. If your fillets are frozen put them in a bowl and cover with water. They will thaw in just a few minutes. Multi task and put the carrots and potatoes in a microwave safe shallow bowl. Poke a few holes in the potatoes so they don’t pop in the microwave. Set the timer for 6 minutes. Then give the potatoes a squeeze to check if they are done. Zap them some more if needed. When the potatoes are as soft as you like them just leave them in the microwave for now.

Put a skillet on at medium low and add 2 tablespoons of butter. While the butter is melting pat the fillets dry with a paper towel. When the butter has stopped foaming add just a pinch of salt, pepper and whatever else suits your fancy. I nearly always add dried dill weed when I cook fish. Lemon pepper or dried basil works good too. Lay the fillets in the skillet with the gray striped side up. Depending on the thickness of the fillets cook for just a minute to a minute and a half a side.

We had a little broccoli in the freezer so I added it to the carrots with a couple of pats of butter and zapped it for another minute or so while the Filets were cooking.

Serve up and enjoy your Quick and Easy Sauteed Filet of Sole! We had a chilled bottle of  Pinot Grigio with ours.

Here are a few more Filet of Sole recipes for you

Lemon and Parsley Filet of Sole

lemon garlic butter filet of sole

poppop’s fried filet of sole

Quick and Easy Sauteed Filet of Sole - 15 Minutes

Course: Main Course, Gluten Free, Seafood

Cuisine: American, Gluten Free, Mediterranean, Paleo

Keyword: gluten free, Mediterranean Diet, paleo, quick and easy, seafood

Prep Time: 5 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 15 minutes minutes

Servings: 2

Calories: 262kcal

Print Recipe

Ingredients

• 2-4 fillets of Sole or Flounder depending on the size
• 2 Medium size potatoes
• 2 cups baby carrots or sliced whole carrots
• 1 cup broccoli florets optional
• 1/2 stick butter
• salt and black pepper
• dried dill weed optional or dried basil or lemon pepper

Instructions

• First, if your fillets are frozen put them in a bowl and cover with water. They will thaw in just a few minutes. Multi task and put the carrots and potatoes in a microwave safe shallow bowl. Poke a few holes in the potatoes so they don't pop in the microwave. Set the timer for 6 minutes. Then give the potatoes a squeeze to check if they are done. Zap them some more if needed. When the potatoes are as soft as you like them just leave them in the microwave for now.
• Put a skillet on at medium low and add 2 tablespoons of butter. While the butter is melting pat the fillets dry with a paper towel. When the butter has stopped foaming add just a pinch of salt, pepper and whatever else suits your fancy. I nearly always add dried dill weed when I cook fish. Lemon pepper or dried basil works good too. Lay the fillets in the skillet with the striped or gray side up. Depending on the thickness of the fillets cook for just a minute to a minute and a half a side.
• We had a little broccoli in the freezer so I added it to the carrots with a couple of pats of butter and zapped it for another minute or so while the fish was cooking.
• Serve up and enjoy your Quick and Easy Sauteed Filet of Sole! We had a chilled bottle of Santa Margherita Pinot Grigio with ours.
  

Nutrition

Calories: 262kcal | Carbohydrates: 13.6g | Protein: 2.3g | Fat: 23.2g | Saturated Fat: 14.6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.9g | Cholesterol: 60.7mg | Sodium: 296.5mg | Potassium: 453.9mg | Fiber: 4.9g | Sugar: 6.9g | Vitamin A: 18640.6IU | Vitamin C: 43.9mg | Calcium: 69.1mg | Iron: 1.5mg