Pan-seared Sole with a Caper Butter Sauce

Banting Sole infused with Butter and Capers.

• Difficulty: Easy
• Category: Banting Recipes, Dinner, Dinner, Fish Recipe, Healthy Recipes, Heart Healthy Recipes, Life Style Recipes, Light Dinners, Lunch, Lunch, Meal Times, Recipes, Seafood Recipe, Vegetarian
• Cuisine: African, Boere Kos, Italian/USA, Mediterranean, South African
• Cooking Method: Oven, Stove Top

Ingredients

INGREDIENTS:

• 1 tbsp Olive Oil
• Salt & Pepper ((For Taste))
• 1 Sole Fillet
• 1 tbsp Butter
• 1 tbsp Capers ((Drained))
• 1 Clove Garlic ((Peeled & Crushed))
• Lemon Juice ((For Taste))
• 1/2 tsp Fresh Rosemary ((Chopped))
• Parsley ((Chopped Finely))

Instructions

METHOD:

1. 1. Heat Olive Oil in a pan or cast-iron skillet over medium heat.
2. 2. Pat Sole dry, then season with Salt and Pepper on both sides.
3. 3. Add to pan. Sear until cooked through and lightly browned, about 2 minutes on each side, depending on the thickness.
4. 4. Lower heat slightly, and add Butter, Capers, Garlic, and Lemon Juice (and Rosemary, if using), swirling the pan slightly.
5. 5. When butter has melted and begun to brown, turn off heat and spoon the pan sauce over the fish.
6. 6. Top with Parsley, and serve immediately with Lemon slices/wedges.