Pan Fried Sole Fish Fillet Recipe

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Sole is a very mild tasting and tender fish.  Sole fish fillets are very thin, so they flake and break very easily. When cooking sole, you should remember 2 things:

  1. Prevent sticking
    If the sole fish fillet sticks to your frying pan, it will completely fall apart when you try to remove it.  So make sure you use a good non-stick pan, and add some oil to it as an extra precaution against sticking.
  2. Prevent overcooking
    Because the sole fish fillet is so thing, it cooks really quickly – literally a minute on each side!  If you overcook it, it will fall apart, so don’t walk away from the frying pan while cooking the sole fish :)

Pan Fried Sole Fish Fillet Recipe

Preparation time: 2 minute(s)

Cooking time: 2 minute(s)

Number of servings (yield): 2


  • 1 lb sole fish fillets
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 1 tbsp oil
  • Quarter of a lemon


  1. Heat the oil in a non-stick frying pan over medium-high heat.
  2. Rub the fish with salt and pepper on both sides.
  3. Add the fish to the frying pan, so the fish pieces are not touching.
  4. Cook for 1 minute, then carefully flip each sole fillet with a spatula.
  5. Cook for another 1 minute. While it’s cooking, squeeze the lemon over the fish.
  6. Carefully remove the sole fish fillets from the frying pan with a spatula.

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