How to Cook Sole

Co-authored by wikiHow Staff

Last Updated: August 26, 2021 References Tested

Sweet, succulent sole is a delicious and nutritious meal any day of the week. A species in the flatfish family, sole are super interesting looking fish, somewhat similar to flounder. They’re also really easy to cook. With a nice, fresh filet, you really only need a few extra ingredients to accent it’s natural flavors.

Ingredients

Pan-Fried Lemon Sole

8 sole filets
Flour for dredging
Salt
Pepper
¹⁄₄ cup (59 mL) of lemon juice
7 tablespoons (140 g) of butter
2 tablespoons (3.24 g) of parsley

Makes 8 servings

Simple Baked Sole

1.5 pounds (0.68 kg) of sole
Juice from 1 lemon or lime
¹⁄₂ cup (120 mL) of olive oil
2 shallots, thinly sliced
3 garlic cloves, thinly sliced
2 tablespoons (15 g) of capers
1 teaspoon (5.9 g) of salt
¼ teaspoon (.58 g) of ground black pepper
1 teaspoon (3.28 g) of garlic powder
1 teaspoon (2.64 g) of ground cumin
4-6 scallions
1 thinly sliced lime or lemon
¾ cup (39 g) of fresh dill

Makes 4-6 servings

Sole Meuniere

4 sole filets
Kosher salt
Black pepper
½ cup (64 g) of all-purpose flour
6 tablespoons (85.05 g) of unsalted butter
1 teaspoon (2 g) of grated lemon zest
Fresh juice from 3 lemons
1 tablespoon (1.62 g) of minced fresh parsley

Makes 4 servings

Method 1

Method 1 of 3:
Pan-Fried Lemon Sole

1
Season the filets with salt and pepper. Place the filets on wax paper, parchment paper, or a baking sheet and blot them dry with a paper towel to remove any excess moisture. Sprinkle salt and pepper over both sides of all of the filets to season them.^{[1]
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- You can use standard table salt or kosher salt if you prefer.
- For extra flavor, use fresh cracked pepper.
- If you’re using frozen filets, put them in a sealed bag and place the bag in a pot of lukewarm water for about half an hour until they’re fully defrosted.
2
Add the flour to a plate and dredge the filets in it. Pour the flour onto a wide plate. Dip both sides of the filets in the flour so they’re well-coated. Dredge all of the filets so they’re nice and covered in flour.^{[2]
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- The flour helps the fish get nice and crispy when you pan-fry it.
3
Heat a large skillet over high heat and add 3 tablespoons (60 g) of butter. Place a skillet on your stove and set it to high heat. Add the butter into the pan let it melt.^{[3]
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- When the butter stops foaming, it’s fully melted and good to go.
4
Saute the filets for about 2 minutes on each side. Pick up the filets and carefully place them into the hot skillet. Allow them to cook for 2 minutes, then use a spatula to flip them so the other side can cook for about 2 minutes.^{[4]
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- If you can’t fit all of the filets in at once, cook them in batches.
5
Transfer the filets to a plate. Once each side of the filets has cooked for about 2 minutes, use your spatula to remove them from the pan. Place them on a plate and finish cooking any remaining filets.^{[5]
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6
Mix 4 tablespoons (80 g) of butter, lemon juice, and parsley in the pan. Add the butter into the pan and let it melt. Add ¹⁄₄ cup (59 mL) of lemon juice and let it come to a boil. Then, add 2 tablespoons (3.24 g) of parsley into the sauce.^{[6]
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7
Season the sauce with salt and pepper and pour it over the fish. Add about ½ teaspoon (2.85 g) of salt and ½ teaspoon (1.17 g) of black pepper into the pan to season the lemon butter sauce and remove the pan from the heat. Pour the buttery sauce over the fish filets and serve them while they’re still hot and delicious.^{[7]
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- Save leftovers for up to a week by placing them in an airtight container and putting them in your refrigerator.

Method 2

Method 2 of 3:
Simple Baked Sole

1
Combine the lime juice, olive oil, salt, capers, shallots, and garlic. Take a small bowl and whisk together the juice from 1 lime or lemon, ¹⁄₂ cup (120 mL) of olive oil, and 1 teaspoon (5.9 g) of salt. Add in the 2 tablespoons (15 g) of capers, 2 thinly sliced shallots, and 2 sliced garlic cloves. Set the bowl aside.^{[8]
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2
Place the sole on a lightly-oiled baking pan. Take a large baking pan and use olive oil or cooking spray to lightly coat it to prevent the sole from sticking. Pat the sole dry with a paper towel if they’re wet and place them on the baking pan in a single layer.^{[9]
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- Use fresh or defrosted sole. If it’s frozen, let it soak in lukewarm water until it’s fully defrosted.
3
Season the sole with salt, pepper, garlic powder, and cumin. In a small bowl, mix together 1 teaspoon (5.9 g) of salt, ¼ teaspoon (.58 g) of ground black pepper, 1 teaspoon (3.28 g) of garlic powder, and 1 teaspoon (2.64 g) of ground cumin. Season both sides of the sole so they’re evenly coated.^{[10]
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4
Pour the juice mixture and cover the sole with scallions and lime slices. Cover the sole with the lime juice and olive oil mixture so the filets evenly coated. Cut the scallions in half and place them on top of the sole. Then, arrange the slides lime or lemon on top of the sole.^{[11]
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5
Bake the filets for 10-15 minutes at 375 °F (191 °C). Preheat your oven so it’s ready to go. Slide the baking pan into a preheated oven and set a timer. Check to see if the sole is finished after 10 minutes.^{[12]
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- If the sole hasn’t turned completely white after 10 minutes, cook them for another 5 minutes.
6
Remove the pan and garnish the sole with chopped fresh dill. Take the baking pan out of the oven and place it on your counter to cool for a few minutes. Chop up ¾ cup (39 g) of fresh dill and sprinkle it over the sole as a garnish. Serve the sole immediately to enjoy it while it’s still hot and fresh!^{[13]
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- Stick any leftover filets in an airtight container and store them in your fridge for up to a week.

Method 3

Method 3 of 3:
Sole Meuniere

1
Preheat your oven to 200 °F (93 °C). Set your oven to a low temperature to keep your sole warm while you cook all of the filets. Allow the oven to come to full temperature so it’s ready to go.^{[14]
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2
Combine the flour, 2 tsp (11.38 g) of salt, and 1 tsp (2.33 g) of pepper. Take a large, shallow plate and add the ½ cup (64 g) of all-purpose flour to it. Mix the salt and pepper into the flour.^{[15]
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3
Pat the sole dry and season 1 side with salt. Use paper towels to pat the sole filets so they’re dry. Sprinkle salt over 1 side of each of the filets.^{[16]
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- If you’re using frozen sole, place the filets in a pot of lukewarm water in a sealed bag for about half an hour to defrost them.
4
Heat 3 tablespoons (42.5 g) of unsalted butter in a pan over medium heat. Place a pan on your stove and set the heat to medium. Add the butter to the pan and let it melt completely.^{[17]
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5
Dredge 2 filets in the flour and place them in the pan. Take 2 sole filets and dip both sides in the flour mixture to coat them evenly. Then, gently place the filets in the pan with the butter.^{[18]
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6
Cook each side for 2 minutes. Let the filet cook undisturbed in the butter for 2 minutes so it gets nice and crispy. Then, use a spatula to flip them over and cook the other side for 2 minutes.^{[19]
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7
Add lemon zest and lemon juice to the pan. While the second side of the sole is cooking, add ½ teaspoon (1 g) of your grated lemon zest and the juice from 1½ lemons. Allow the zest and juice to cook in the pan with the sole.^{[20]
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8
Remove the filets, cover them with the sauce, and place them in the oven. Remove the sole and place them on an oven-safe plate. Cover them with the sauce from the pan and place the plate in your oven to keep them warm.^{[21]
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9
Repeat the process for the remaining filets. Cook the remaining filets for 2 minutes on each side. Add your remaining lemon zest and juice to the pan. Remove the filets, add them to your plate, and cover them with the sauce.^{[22]
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10
Sprinkle parsley, salt, and pepper over the sole and serve it. Season the sole with some salt and pepper. Sprinkle 1 tablespoon (1.62 g) of minced fresh parsley on top of the filets and serve them while they’re hot.^{[23]
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- Store any leftover filets in an airtight container and place the container in your refrigerator for up to a week.