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Pan-Seared Sole with Brown Butter

Pan-Seared Sole with Brown Butter
Pan-Seared Sole with Brown Butter
Pan-Seared Sole with Brown Butter recipe videos

Pan-Seared Sole with Brown Butter is a classic French dish featuring delicate, flounder-like sole fillets cooked until golden and served in a nutty, aromatic brown butter sauce. The key ingredients are sole fillets, butter, lemon juice, and often fresh parsley or capers for garnish. It originates from French cuisine, particularly associated with the coastal regions and bistro-style cooking.

🍽️ Nutrition at a glance

This dish is high in protein from the sole and fat from the butter, with minimal carbohydrates. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 300-400 per serving depending on portion size and butter amount.

Nutrition breakdown

Calories230 kcal
Protein26 g
Carbs0 g
Fat14 g
Fiber0 g
Sugar0 g
Sodium180 mg
Vitamin B124.2 mcg
Phosphorus250 mg
Selenium44 mcg
Niacin (B3)3.5 mg
Vitamin D1.2 mcg
Potassium310 mg
Magnesium35 mg
Vitamin B60.5 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish exemplifies the French culinary principle of 'less is more,' relying on high-quality, simple ingredients to create elegance. Nutritionally, the brown butter adds depth without overwhelming the fish's natural flavor, making it a balanced yet indulgent option.

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