Fish

Lemon Caper Sole is for Dinner.

Lemon Caper Sole takes 5 minutes to prepare.

Lemon Caper Sole takes 10 minutes to cook.

Lemon Caper Sole makes 4 servings.

The ingredients for Lemon Caper Sole are:

4 - (3 oz) dover sole filets
1/2 cup whole wheat flour
1 tsp salt
2 tbsp extra light olive oil
1/2 cup white onion diced
1 tsp chopped garlic
1/2 cup white wine
2 oz lemon juice
3 tbsp capers
2 tbsp light butter

Here is how you make Lemon Caper Sole:

1. Preheat oven to 250 F2. Season flour with salt and pepper3. Heat 1 tbsp oil in a large saute pan over medium heat. Dredge sole fillets in flour, shake off excess and place 1 or 2 in the pan. Cook for 2 minutes on each siden, then transfer to the oven to keep warm. Repeat with remaining fillets.4. Wipe any flour from the pan. Return pan to high head and add remaining 1 tbsp of oil. Add onion and garlic, saute until soft. Stir in wine, lemon juice and capers; cook to reduce by a third. Turn off heat, and gradually whisk in butter.5. Serve sole fillets with sauce. Makes 4 servings.Number of Servings: 4Recipe submitted by SparkPeople user MLAUGHLIN-SD.

The nutritional information for Lemon Caper Sole is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 269.7

• Total Fat: 10.9 g
• Cholesterol: 62.5 mg
• Sodium: 912.4 mg
• Total Carbs: 14.8 g
• Dietary Fiber: 2.5 g
• Protein: 23.5 g