How to Cook a Lemon Sole Fillet

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Lemon sole (Microstomus kitt) is a type of flatfish found in the seas of northern Europe that has a sweet, delicate flavor and texture. This fish contains healthy omega-3 fatty acids and you can cook it quickly and easily by pan-frying it, dusted in flour, for a simplified sole meuniere. For a flavorful, healthy dinner, prepare your lemon sole fillets with fresh lemon juice, herbs and seasonings, and serve it with pasta, rice or vegetables.

Step 1

Use tweezers to remove any bones from your lemon sole fillets before rinsing them. Pat them dry with paper towels and put them on a plate.

Step 2

Sprinkle salt, pepper and any other seasonings you like on your lemon sole fillets to give them some flavor.

Step 3

Place a thin layer of flour on a plate. This will coat your fish for pan frying, preventing the meat of this fragile fish from falling apart when cooking. You can use whole wheat flour if desired for a healthier option that is rich in fiber.

Step 4

Dredge your seasoned lemon sole fillets through the flour on both sides; add more flour if necessary. Shake off the excess flour and put the fillets aside.

Step 5

Heat a few tablespoons of olive oil in a skillet over medium-high heat. Add fragrant vegetables and herbs like parsley, chives, peeled garlic or onions to the oil to give the fish some flavor when pan-frying it.

Step 6

Place the flour-dusted lemon sole fillets in the pan with the olive oil and vegetables. Squeeze half of a fresh lemon over the fillets to add some zing to your fish and tenderize it as well.

Step 7

Cook the fillets for about two minutes on each side or until the fish reaches an internal temperature of 145 degrees Fahrenheit when tested with a meat thermometer. The fish should appear golden and flake when prodded with a fork.

Step 8

Add a little more olive oil and the juice of the other half of your lemon to the skillet. Cook over medium heat along with some capers to create a sauce for your fish. If desired, slice up another lemon and cook the slices in the olive oil for a few minutes, just until golden on both sides.

Step 9

Pour the sauce over the fish and place a few cooked lemon slices over each fillet for added flavor.