Pan Fried Sole

by | Jun 24, 2022 | From the Kitchen

Serve: 4

Pan Fried Sole


  • 4 Sole portions

  • 1 tsp Salt

  • ½ tsp Pepper

  • 1 tbsp Fish Spice

  • Juice of 1 Lemon

  • 1 sprig of fresh Fennel

  • 4 sprigs of fresh Thyme

  • 1 tbsp Paprika

  • 4 tsp Crushed Garlic

  • Lemons


  1. Season the sole fillets with salt, pepper, fish spice, paprika, lemon juice and garlic. Break up the fennel leaves and throw over the sole. Take the leaves from the thyme sprigs and sprinkle over the sole. Let marinade for about 2 hours.
  2. Melt some butter in a medium size pan. Place sole fillets in melted butter and fry for about 2 minutes on each side. Remove from the pan and transfer to an oven proof dish.
  3. Just before serving place in the oven to cook through. About 8-10 minutes.
  4. Remove from oven and serve with a creamy lemon and herb sauce.

Creamy herb and lemon sauce


  • 120g butter
  • 120g flour
  • 1 onion finely chopped
  • 2 tbsp fresh thyme, chopped
  • 2 tbsp fresh fennel, chopped
  • 2 tbsp fresh basil, chopped
  • 2 tbsp fresh parsley, chopped
  • 1 tbsp crushed garlic
  • Zest and juice of 1 Lemon
  • 6 cups milk
  • Salt and pepper to taste


  1. In a medium size pan, melt the butter with the finely chopped onion, garlic and all herbs and fry for1-2minutes.
  2. Add the flour and whisk the butter flour mix till it forms a soft ball. Add the milk cup by cup till sauce has a thick consistency but also not to thick. Add salt and pepper to taste.


Pan Fried Sole Recipe
Pan Fried Sole Recipe
Pan Fried Sole Recipe

Pin It on Pinterest

Share This