Pan Fried Sole Fish Fillets

  • Serving: 4
  • Difficulty:


  • Serving
    4 people
  • Preparation
    10 mins
  • Cook time
    5 mins
  • Passive time
    2 mins


  • 4 oz Sole Fillets

  • 0.5 tsp Kosher Salt

  • 0.25 tsp Black Pepper

  • 0.5 cup White whole Wheat flour or Almond flour


  1. Season the sole fillets with salt and pepper, then dust with flour on both sides, shaking the excess off.
  2. In two large skillets, or in a double-burner griddle, melt the butter over medium-high heat. When butter starts to bubble, add the fish.
  3. Cook the fish, turning once with two wide spatulas, until golden-brown, about 3 minutes on each side.
  4. Transfer to plates. Garnish with parsley and lemon wedges.

Note: If using almond flour, fry the sole in a nonstick skillet. Almond flour coating tends to stick to regular fry pans.

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