Sole Fillets with Lemon Anchovy Sauce

Why You’ll Love This Recipe

Filet de Sole Sauce Citron-Anchois is a perfect balance of fresh, mild sole fillets and a vibrant, flavorful sauce. The combination of lemon and anchovies creates a tangy, umami-packed sauce that complements the delicate fish without overpowering it. This dish is not only quick to prepare but also looks impressive, making it an ideal choice for a dinner party or a romantic evening at home. The sauce is simple but packed with flavor, and the fish is light and tender, making every bite enjoyable.

Ingredients

• 4 sole fillets (about 6 oz each), skinless and boneless

• 2 tablespoons olive oil

• 1/2 cup dry white wine (optional, for deglazing)

• 1/4 cup fresh lemon juice

• 1 tablespoon capers (optional, for extra flavor)

• 6-8 anchovy fillets, finely chopped (or 1 tablespoon anchovy paste)

• 2 tablespoons unsalted butter

• 1/4 teaspoon salt (adjust to taste)

• 1/4 teaspoon freshly ground black pepper

• Fresh parsley or thyme, chopped (for garnish)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

For the Fish:

1. Prepare the Sole Fillets:

   • Pat the sole fillets dry with paper towels. Season lightly with salt and pepper on both sides.

2. Cook the Sole:

   • Heat the olive oil in a large skillet over medium-high heat. Once hot, add the sole fillets and cook for about 2-3 minutes per side, depending on the thickness of the fillets, until the fish is cooked through and flakes easily with a fork. Remove the fillets from the skillet and set aside.

For the Lemon-Anchovy Sauce:

3. Make the Sauce:

   • In the same skillet, lower the heat to medium. Add the chopped anchovies (or anchovy paste) and cook for about 1 minute, allowing them to dissolve and release their flavor.

   • Add the white wine (if using) and let it cook for 1-2 minutes to reduce slightly, scraping up any bits from the bottom of the pan. If you’re not using wine, simply skip this step and go directly to adding the lemon juice.

4. Add the Lemon and Butter:

   • Stir in the fresh lemon juice and capers (if using), then simmer for about 1-2 minutes.

   • Add the butter to the sauce and stir until it melts, creating a smooth, silky consistency. Adjust the seasoning with salt and pepper to taste.

To Serve:

5. Combine and Serve:

   • Return the sole fillets to the skillet and spoon the sauce over the top of the fish. Let it simmer for an additional 2 minutes to heat the fillets through and coat them in the sauce.

   • Garnish with freshly chopped parsley or thyme and serve immediately.

Servings and Timing

• Servings: This recipe serves 4 people.

• Preparation Time: 10 minutes

• Cooking Time: 10-15 minutes

• Total Time: 20-25 minutes

Variations

• Different Fish: You can substitute the sole fillets with other mild white fish like flounder, tilapia, or haddock.

• Spicy Version: Add a pinch of red pepper flakes to the sauce for a slight kick of heat.

• Herb Variations: Swap out parsley for fresh basil or tarragon for a different herbal flavor.

Storage/Reheating

• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

• Reheating: Gently reheat the fish and sauce in a skillet over low heat to prevent the fish from drying out. You can add a splash of water or broth to the sauce to keep it from thickening too much.

FAQs

1. Can I use fresh anchovies instead of canned?

Yes, you can use fresh anchovies. Simply fillet and finely chop them before adding them to the sauce.

2. Can I skip the wine in the sauce?

Yes, you can skip the wine. The sauce will still be flavorful with the lemon and anchovies. Add a little extra lemon juice or a splash of vegetable broth to enhance the flavor.

3. Can I use anchovy paste instead of whole anchovies?

Yes, anchovy paste is a great substitute. Use about 1 tablespoon in place of the chopped anchovies.

4. How do I know when the sole is done cooking?

The sole is done when it flakes easily with a fork and is opaque throughout. If you have a meat thermometer, it should reach 145°F (63°C) internally.

5. Can I add vegetables to this dish?

Yes, you can add sautéed vegetables like spinach, green beans, or roasted tomatoes as a side dish or even in the pan with the fish to create a more complete meal.

6. How can I make this dish dairy-free?

To make this dish dairy-free, omit the butter and use olive oil or a dairy-free butter substitute.

7. Can I make this dish in advance?

While the fish is best when fresh, you can prepare the sauce in advance and store it in the refrigerator for up to 2 days. Reheat the sauce before adding the cooked fish.

8. What can I serve with this dish?

This dish pairs beautifully with steamed rice, roasted potatoes, or a fresh green salad.

9. Can I freeze this dish?

It’s best to freeze the fish separately from the sauce. You can freeze the cooked fish for up to 2 months and reheat it gently. The sauce can also be frozen for up to 1 month.

10. How can I make the sauce thicker?

If you want a thicker sauce, you can simmer it for a few extra minutes to reduce the liquid or whisk in a small amount of cornstarch mixed with water to create a slurry.

Conclusion

Filet de Sole Sauce Citron-Anchois is a light and flavorful dish that’s perfect for seafood lovers. The tangy, savory lemon-anchovy sauce enhances the delicate flavor of the sole without overwhelming it. With just a few ingredients, this recipe comes together quickly and is sure to impress. It’s an ideal meal for a weeknight dinner or a special occasion, providing a beautiful balance of freshness, spice, and richness. Enjoy this easy, elegant seafood dish!

Sole Fillets with Lemon Anchovy Sauce

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• Author: Lisa
• Prep Time: 10 minutes
• Cook Time: undefined
• Total Time: 20-25 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Pan-Frying
• Cuisine: French

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Description

Filet de Sole Sauce Citron-Anchois is a French-inspired dish featuring delicate sole fillets drizzled with a tangy and savory lemon-anchovy sauce. The light and flaky fish pairs perfectly with the zesty sauce, creating a dish that’s both refreshing and full of bold flavors. It’s an elegant and easy-to-make seafood dish, ideal for a special dinner or weeknight meal.

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Ingredients

• 4 sole fillets (about 6 oz each), skinless and boneless
• 2 tablespoons olive oil
• 1/2 cup dry white wine (optional, for deglazing)
• 1/4 cup fresh lemon juice
• 1 tablespoon capers (optional, for extra flavor)
• 6–8 anchovy fillets, finely chopped (or 1 tablespoon anchovy paste)
• 2 tablespoons unsalted butter
• 1/4 teaspoon salt (adjust to taste)
• 1/4 teaspoon freshly ground black pepper
• Fresh parsley or thyme, chopped (for garnish)

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Instructions

1. Pat the sole fillets dry with paper towels. Season lightly with salt and pepper on both sides.
2. Heat the olive oil in a large skillet over medium-high heat. Once hot, add the sole fillets and cook for about 2-3 minutes per side, depending on the thickness of the fillets, until the fish is cooked through and flakes easily with a fork. Remove the fillets from the skillet and set aside.
3. In the same skillet, lower the heat to medium. Add the chopped anchovies (or anchovy paste) and cook for about 1 minute, allowing them to dissolve and release their flavor.
4. Add the white wine (if using) and let it cook for 1-2 minutes to reduce slightly, scraping up any bits from the bottom of the pan. If you’re not using wine, simply skip this step and go directly to adding the lemon juice.
5. Stir in the fresh lemon juice and capers (if using), then simmer for about 1-2 minutes.
6. Add the butter to the sauce and stir until it melts, creating a smooth, silky consistency. Adjust the seasoning with salt and pepper to taste.
7. Return the sole fillets to the skillet and spoon the sauce over the top of the fish. Let it simmer for an additional 2 minutes to heat the fillets through and coat them in the sauce.
8. Garnish with freshly chopped parsley or thyme and serve immediately.

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Notes

For a spicier version, add a pinch of red pepper flakes to the sauce.Feel free to substitute the sole with other mild white fish like tilapia or flounder.If you don’t have white wine, use vegetable broth or extra lemon juice as a substitute.For a dairy-free version, omit the butter and use olive oil instead.This dish pairs beautifully with steamed rice, roasted potatoes, or a simple green salad.

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Nutrition

• Serving Size: 1 sole fillet with sauce
• Calories: 250
• Sugar: 1g
• Sodium: 600mg
• Fat: 15g
• Saturated Fat: 3g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 3g
• Fiber: 1g
• Protein: 25g
• Cholesterol: 70mg