Lemon Butter Sole
Lemon Butter Sole is a classic, elegant seafood dish featuring delicate, mild-flavored sole fillets pan-seared and served in a rich sauce made from butter, fresh lemon juice, and often a touch of white wine or parsley. Originating in French cuisine, it's a staple in bistro-style cooking and is prized for its simplicity and ability to highlight the fish's tender texture.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with the sole providing lean protein and the butter contributing healthy fats. It's very low in carbohydrates, and a typical serving offers key nutrients like omega-3 fatty acids, vitamin D, and selenium, with a calorie range of approximately 250-350 per serving.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 22 g |
| Carbs | 2 g |
| Fat | 17 g |
| Fiber | 0 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Vitamin D | 2.5 mcg |
| Vitamin B12 | 2.1 mcg |
| Selenium | 33 mcg |
| Phosphorus | 210 mg |
| Potassium | 320 mg |
| Vitamin A | 120 IU |
| Vitamin C | 3 mg |
| Magnesium | 45 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Lemon Butter Sole is a hallmark of French 'cuisine bourgeoise' (home-style bourgeois cooking), representing the philosophy of using high-quality, simple ingredients to create refined flavors. Nutritionally, the lemon juice not only adds brightness but also helps in the absorption of iron from the fish.
