Keto Sautéed Sole with Lemon and Capers Recipe


Servings: 2 servings

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes


  • 12 ounces (340 g) (two 6-ounce filets) firm White Fish (tilapia, cod, mahi-mahi, sole, flounder)
  • 1 tablespoon (30 ml) of Olive oil or butter
  • 1 medium Shallot, minced or 2 tablespoons minced onion
  • 2 cloves Minced garlic
  • 1/2 cup (120 ml) Dry white Wine or stock or broth
  • Zest of 1 medium Lemon
  • 2 tablespoons (30 ml) Lemon Juice
  • 2 tablespoons (30 ml) of Capers, rinsed
  • 1 tablespoon (15 ml) minced Parsley
  • Kosher salt or sea salt, to taste
  • Fresh ground black pepper, to taste


  1. Season the fish with salt and pepper on both sides, then heat a non-stick frying pan over medium heat. Either add olive oil or melt butter in the warm pan.
  2. Place the fish in the pan. Cook each side until a light crust forms, and each side is browned, taking care not to overcook the fish and ensuring it remains moist. Carefully remove the fish from the pan and set it aside.
  3. Next, add the minced onion or shallot and garlic in the same heated pan and cook until tender and translucent.
  4. Add wine or broth/stock, lemon zest, and lemon juice. Heat the sauce until it starts to boil gently, then reduce the heat.
  5. Simmer the sauce for around two minutes until it reduces a bit, then add capers, parsley, salt, and pepper to taste, along with optional red chili flakes.
  6. Return the fish to the pan and cook for about one to two minutes or until the fish is heated in the sauce. Serve the dish warm.

Nutrition Facts

Calories: 285 kcal

Carbohydrates: 4g

Protein: 34g

Fat: 10g

Cholesterol: 85 mg

Sodium: 314 mg

Potassium: 556 mg

Calcium: 28 mg

Iron: 1.4 mg

Nutrition Disclaimer: We are not certified nutritionists. Nutrition facts are an estimate and are provided as a courtesy. They are generated by an online API that recognizes ingredient names and amounts and makes calculations based on the serving size. Results may vary. 

How to Store the Keto Sautéed Sole with Lemon and Capers

To prevent bacterial growth, ensure the leftovers are stored in an airtight container or tightly wrapped in plastic wrap. It should be eaten within 3 to 4 days to ensure that it is safe to consume.

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