Sautéed Petrale Sole in Herb Butter Sauce

Gluten Free
Dairy Free
Health score
7%
Sautéed Petrale Sole in Herb Butter Sauce
20 min.
4
199kcal

Suggestions


If you're looking to impress your family or guests with a delightful seafood dish that embodies the essence of simplicity and flavor, look no further than this Sautéed Petrale Sole in Herb Butter Sauce. This elegant recipe, ready in just 20 minutes, showcases the delicate texture and mild taste of petrale sole, a fish that's prized for its freshness and versatility.

What makes this dish even more appealing is its gluten-free and dairy-free profile, catering to various dietary needs while still delivering a satisfying culinary experience. With the aromatic infusion of fresh herbs, the subtle sweetness of shallots, and a splash of dry white wine, every bite transports you to a coastal paradise.

Best served with a wedge of lemon, this dish not only looks vibrant on the plate but also tantalizes the palate with its balance of flavors. Whether for an impressive lunch, a cozy dinner, or a special gathering, Sautéed Petrale Sole promises a dining experience that’s both refined and approachable. Grab your frying pan and get ready to indulge in this quick yet luxurious seafood feast!

Ingredients

  • 1.5 pounds petrale sole fillets fresh
  • servings salt to taste
  • tablespoons olive oil extra virgin 
  • tablespoons shallots minced
  • 0.3 cup cooking wine dry white
  • leaves thyme leaves fresh or any herb for flavor)
  • servings chives fresh minced
  • servings lemon wedges (use Meyer lemons if available)

Equipment

  • frying pan
  • paper towels

Directions

  1. Pat dry the fillets, lightly salt: Pat the sole fillets dry with paper towels. There is a lot of moisture in Petrale sole, so you might have to pat them dry twice.
  2. Lightly salt the fillets on both sides.
  3. Heat oil in a large, stick-free skillet on medium-high heat. Once the oil is hot, carefully add the fillets to the pan. Brown the fillets gently on both sides.
  4. Fish is cooked when it flakes easily and is no longer translucent. Sole fillets will cook up very quickly, no more than a few minutes on each side, so don't walk away from the pan while cooking. Once done, remove the fillets from pan and place on a warm plate.
  5. Add shallots to the pan and sauté until soft.
  6. Make sauce:
  7. Add white wine to the pan with the shallots to deglaze the pan, and scrape up the browned bits at the bottom of the pan.
  8. Add butter and gently swirl to make a sauce.
  9. Add herbs, and squeeze a little lemon juice into the sauce. Spoon over the sole.
  10. Serve immediately.

Nutrition Facts

Calories199kcal
Protein46.03%
Fat49.99%
Carbs3.98%

Properties

Glycemic Index
40.13
Glycemic Load
0.4
Inflammation Score
-5
Nutrition Score
11.494347665621%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.21mg
Hesperetin
0.34mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
0.07mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:199.49kcal
9.97%
Fat:10.3g
15.85%
Saturated Fat:1.72g
10.75%
Carbohydrates:1.85g
0.62%
Net Carbohydrates:1.52g
0.55%
Sugar:0.78g
0.86%
Cholesterol:76.54mg
25.51%
Sodium:333.43mg
14.5%
Alcohol:1.54g
100%
Alcohol %:0.97%
100%
Protein:21.35g
42.7%
Selenium:45.36µg
64.81%
Phosphorus:436.85mg
43.68%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Vitamin E:2.09mg
13.91%
Vitamin B6:0.2mg
10.16%
Vitamin B3:1.81mg
9.06%
Potassium:313.83mg
8.97%
Magnesium:34.6mg
8.65%
Vitamin K:6.63µg
6.32%
Calcium:42.23mg
4.22%
Zinc:0.6mg
4.02%
Manganese:0.07mg
3.6%
Vitamin B5:0.35mg
3.49%
Folate:12.48µg
3.12%
Iron:0.54mg
3.02%
Vitamin B1:0.04mg
2.93%
Vitamin C:2.11mg
2.56%
Vitamin B2:0.04mg
2.37%
Vitamin A:112.06IU
2.24%
Copper:0.04mg
2.15%
Fiber:0.33g
1.31%