Name: Pan Seared Lemon Sole
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Cuisine: Indian
Ingredients: 2 lemon sole; Salt and pepper to taste; 2 tbsp tandoori powder; 120g (1 cup) plain (all purpose) flour; 1 tsp Kashmiri chilli powder (optional); 3 tbsp unsalted butter, soft; 2 tbsp garlic, finely chopped; Juice of one lemon

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This pan fried lemon sole is out of this world delicious and simple to make too.

You can make this pan fried lemon sole with other fish too. Any meaty white fish will do. As I live near the coast and can get lemon sole very easily, that's what I chose to make this recipe.

The pan fried lemon sole is delicious with turmeric tomatoes and you could also just serve it with white Basmati rice and a green salad.

About this pan seared lemon sole recipe.

Lemon sole is a fish I can easily pick up at my local fishmonger. I really like it so I have been busy developing new recipes for it.

This recipe could not be easier. Why not start with the easiest option? All you need to do is dust the fish with the flour and tandoori masala dry rub and you've got a delicious fish dish in minutes.

Can you bake/grill the fish instead?

Baking and grilling (broiling) lemon sole are both simple, delicious methods that highlight the fish’s delicate flavour and flaky texture. Here’s how to do both:

Baking Lemon Sole

1. Preheat Oven: Set the oven to 350°F (175°C).

2. Prepare the Fish: Lightly grease a baking dish with butter. Place the lemon sole fillets in the dish, light skin-side down.

3. Season: Season the fish with salt, pepper, and a squeeze of lemon juice. You can also dot a few small pieces of butter over the fish for added flavour.

4. Bake: Bake for about 10-15 minutes, depending on the size of the fish, until the fish flakes easily with a fork. Be careful not to overcook; lemon sole cooks quickly.

5. The Sauce: Melt 1 to 2 tbsp butter in a pan over a medium heat. Add 1 tsp tandoori masala and two tablespoon chopped garlic and fry for a couple of minutes until the garlic is soft. The drizzle the fish with the tandoori garlic butter to serve.

Grilling (Broiling) the Lemon Sole

1. Preheat your Grill (Broiler): Set your oven broiler to high and adjust the rack to be about 4-6 inches from the heat source.

2. Prepare the Fish: Line a baking sheet with foil and lightly butter it. Place the fillets on the sheet with the dark skin facing up.

3. Season: Season with salt, pepper, and lemon juice.

4. Grill (Broil): Broil the fish for 5-7 minutes, depending on the thickness, until the edges begin to brown and the flesh flakes easily.

5. The Sauce: Melt 1 to 2 tbsp butter in a pan over a medium heat. Add 1 tsp tandoori masala and two tablespoon chopped garlic and fry for a couple of minutes until the garlic is soft. The drizzle the fish with the tandoori garlic butter to serve.

What are the best substitutes for lemon sole?

I know that not everyone can get fresh lemon sole locally. You just need to use another mild, flaky fish that is similar in texture and flavour. Here are a few substitutes should you need them:

1. Flounder: Flounder is probably the closest match to lemon sole in texture and flavour. It’s a mild, slightly sweet white fish with a tender, delicate texture. It's what I use for recipes like this pan seared lemon sole when I'm in the US.

2. Dover Sole: True Dover sole is harder to find and pricier but makes an excellent substitute due to its firm yet delicate texture and subtle, slightly sweet flavour.

3. Tilapia: Widely available, tilapia is mild and works well as a substitute for lemon sole in most recipes, especially if you need an affordable option.

4. Haddock: Another mild white fish, haddock has a slightly firmer texture but works well in recipes calling for lemon sole.

5. Cod: Though cod is thicker and has a slightly firmer texture than lemon sole, it’s versatile and has a similarly mild flavour.

step by step photographs.

The ingredients for the recipe, laid out and ready. — Get all your ingredients ready before you start cooking.

Two lemon sole with heads chopped off and the tail and fins trimmed. — Cut off the heat, if you want and also trim the tails and side fins. The score the fish in a few places on top.

Dredging the fish in the flour and tandoori masala mixture. — Mix the flour with the tandoori masala and add the fish to cover with the flour mixture. Be sure to shake off any excess flour.

Frying the fish in butter with the dark skin facing down. — Heat the pan and melt half the butter. Place the fish dark skin side down and let it fry until crispy brown and beginning to cook through.

Flipping the fish over to cook the other side. — Flip the fish over to cook the other side. Watch it closely. The fish is cooked when the meat is flaky and no longer translucent.

Lemon sole fried until crispy in a pan with garlic and butter. — Add the remaining butter and chopped garlic when the fish is about 90% cooked through. Add the lemon juice and spoon this sauce over the fish to serve.

Pan fried lemon sole on a serving plate with turmeric tomatoes. — Plate it up and serve with your side dishes of choice.

Pan fried lemon sole close up to show the crispiness of the skin. — Enjoy!

Yield: 2

Pan Seared Lemon Sole

This pan seared lemon sole recipe is so easy. You will probably have all the ingredients you need for the recipe but if not, they can be purchased at most supermarkets. Give this a try soon!

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

2 lemon sole
Salt and pepper to taste
2 tbsp tandoori powder
120g (1 cup) plain (all purpose) flour
1 tsp Kashmiri chilli powder (optional)
3 tbsp unsalted butter, soft
2 tbsp garlic, finely chopped
Juice of one lemon

Instructions

If needed, cut the heads, fins and tails off the lemon sole. You could leave everything intact but the fish will fit better into most pans if you remove.
Pour the flour, tandoori masala and chilli powder on a plate and mix well. Dredge the fish in the flour mixture until completely coated. Shake off any excess flour.
Heat have the butter over a medium-high heat in a frying pan. I recommend using a non-stick frying pan if you have one.
When the butter has melted and the pan is hot, add the fish, dark skin side down and fry for about 5 minutes or until the skin is a golden brown and the meat is flaky.
Carefully flip the fish over to cook the other side. When the fish is about 90% cooked through, add the remain butter and chopped garlic and fry for a few minutes or until the garlic is soft.
Squeeze in the lemon juice and spoon this sauce over the fish. Season with salt and pepper to taste and serve with your side dishes of choice.