Lemon Sauced Sole Recipe

Name: Lemon Sauced Sole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 (4 oz.) sole fillets; 1/8 tsp. pepper; 1/3 c. flour; 2 egg whites, lightly beaten; vegetable cooking spray; 1 Tbsp. margarine, divided; 1/2 c. Chablis or other dry white wine; 1/3 c. chopped green onions; 3 Tbsp. lemon juice; 1/8 tsp. salt

Servings: persons

1
Sprinkle fillets with pepper; dredge in flour.
2
Dip in egg whites; dredge in flour again.
3
Coat a large nonstick skillet with cooking spray.
4
Add 1/2 teaspoon margarine and place over medium heat until hot.
5
Add 2 fillets; cook 4 minutes on each side or until fish is lightly browned and flakes easily when tested with a fork.
6
Set aside and keep warm.
7
Repeat procedure with remaining margarine and fillets.
8
Add wine and remaining ingredients to skillet.
9
Cook until mixture reduces to 1/4 cup.
10
Spoon over fish.

156

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 4 (4 oz.) sole fillets, 1/8 tsp. pepper, 1/3 c. flour, 2 egg whites, lightly beaten, and more.

Yes, Lemon Sauced Sole falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Lemon Sauced Sole

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions