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Golden Lemon Sole

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Home / Recipe / Golden Lemon Sole

Lemon sole is one of the most underrated fish available – delicate, mild, and incredibly quick to cook. Pan-fried until golden and finished with a simple lemon and caper sauce. One of the leanest, highest-protein meals you can make in under 15 minutes.

38g Protein | Just 3g Carbs

Serves: 2  |
   Cook Time: 15 minutes
Ingredients
  • 4 lemon sole fillets (approx. 120g each)
  • 2 tablespoons olive oil
  • 30g capers, drained
  • Juice and zest of 1 lemon
  • 2 garlic cloves, minced
  • Small handful fresh parsley, chopped
  • Salt and black pepper
  • Lemon wedges to serve

Directions

CONVENTIONAL METHOD
  1. Pat sole fillets completely dry with kitchen paper. Season both sides with salt and pepper.
  2. Heat olive oil in a large non-stick pan over medium-high heat.
  3. Add sole fillets and cook for 2-3 minutes on each side until golden and cooked through. Cook in batches if needed – do not overcrowd the pan.
  4. Remove fish and set aside on a warm plate.
  5. In the same pan reduce heat to medium. Add garlic and cook for 30 seconds.
  6. Add capers, lemon juice, and lemon zest. Stir for 1 minute.
  7. Pour sauce over the sole fillets. Scatter fresh parsley over the top.
  8. Serve immediately with lemon wedges and steamed green beans or wilted spinach.
THERMOMIX METHOD
Pan-frying is essential for the golden finish on this recipe. The Thermomix works perfectly for the sauce:
  1. Pat sole fillets completely dry with kitchen paper. Season both sides with salt and pepper.
  2. Heat olive oil in a large non-stick pan over medium-high heat. Cook sole fillets 2-3 minutes each side until golden and cooked through. Cook in batches if needed. Remove and set aside on a warm plate.
  3. Add garlic to Thermomix bowl. Chop 3 sec/speed 5. Scrape down the sides.
  4. Add remaining olive oil. Sauté 2 min/120°C/speed 1.
  5. Add capers, lemon juice, and lemon zest. Cook 2 min/100°C/speed 1.
  6. Pour Thermomix sauce over the sole fillets. Scatter fresh parsley over the top.
  7. Serve immediately with lemon wedges and steamed green beans or wilted spinach.

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