Pan-Seared Sole with Lemon and Dill

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

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 recipe, ready in about 25 minutes, pairs sole fillets, 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.

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