Pan-Seared Sole with Lemon and Dill

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Delicate sole fillets seared until golden, finished with a bright lemon-dill butter sauce that enhances the fish's natural sweetness. This french-inspired seafood ready in about 25 minutes pairs ounces sole fillets, tablespoons butter, lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 10 min Serves 2 French cuisine 290 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat 12 ounces sole fillets dry with paper towels and season with 1/4 teaspoon salt and 1 tablespoon all-purpose flour, coating evenly.
  2. Step 2: Heat 1 tablespoon olive oil in a large skillet over medium-high heat until shimmering (375°F/190°C).
  3. Step 3: Add sole fillets and cook for 3 minutes without moving until golden brown, then flip and cook for 2 more minutes until opaque and flaky.
  4. Step 4: Remove fillets from pan and set aside. Add 2 tablespoons butter to the skillet, swirling to melt, then squeeze juice from 1 lemon and add 2 tablespoons chopped fresh dill.
  5. Step 5: Return fillets to the pan and cook for 1 minute, basting with the lemon-dill butter until sauce coats the fish and is slightly thickened.

Frequently asked questions

How long does Pan-Seared Sole with Lemon and Dill take to make?

Total time is about 25 minutes (15 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Sole with Lemon and Dill?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep ounces sole fillets from drying out.

Can I substitute ingredients in Pan-Seared Sole with Lemon and Dill?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Sole with Lemon and Dill for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Sole with Lemon and Dill?

French seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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