Sole with Capers, Butter, and Lemon

1 reviews
5.0 1
// Sole with Capers, Butter, and Lemon

Prep Time

6 mins

Cook Time

4-5 mins

Free Time

to sit in blissful silence

Sole gets less attention than its cousins tilapia or cod, but we love this flaky white fish for its buttery texture and slightly sweet natural flavor. Flavored with the classic fish accompaniments of capers, butter, and lemon, it makes a restaurant-worthy dinner.

All of Anyday’s recipes are tested (and retested!) in many different microwaves and home kitchens to make sure they work — and work well.

Capers, Fish & Seafood, One Dish Meals, Gluten-free, fish, group__Spring Recipes, Lemon, Shallow Dish, Sole, White Fish, white wine Fish & Seafood, One Dish Meals

What You’ll Need

What You’ll Need

The Medium Shallow Dish

Look no further for making poached eggs, desserts, dips, and small portions of meat or fish.

The Anyhand Mitts

Handle hot Anyday dishes with care with these microwave mitts that double as trivets!
Try Anyday

Select your serving size and microwave wattage in the dropdown. The recipe will change accordingly.


Select your microwave wattage in the dropdown. The cook times in this recipe will automatically change accordingly.


To find your microwave’s wattage, look at the front panel, the side of the door, in the back, in the user manual, or Google the model number. If both an input and output wattage are listed, use the output.

Wattage translates to how powerful the microwave is. The higher the wattage, the faster your food will cook. The lower the wattage, the longer the cook time.

When in doubt, start with less time — you can always add more.

Microwave oven by power - 700w



The Medium Shallow Dish


  • tablespoons unsalted butter
  • 1 garlic clove, finely chopped
  • 1 tablespoon shallot, finely chopped
  • tablespoons capers, rinsed and coarsely chopped
  • ¼ cup dry white wine
  • 1-2 (4-6oz total weight) Pacific sole fillets, ⅛-¼” thick
  • Salt, to taste
  • Black pepper, to taste
  • Parsley and fresh lemon juice for garnish


  1. Place the butter, garlic, capers, shallots, and white wine in the Anyday. Cover with the lid (knob lifted).
  2. Cook in the microwave for 2-3 minutes or until the aromatics have softened and the wine has reduced by half.
  3. Season and add the sole to the dish. Cover and continue cooking for 2-3 minutes, depending on the thickness of the filet. Cook until the fish is opaque and it flakes easily when you cut into it.
  4. Spoon the sauce over the fish before finishing it with with chopped parsley and fresh lemon juice.

Serving suggestions & tips

  • Substitute butter for oil for a lighter dish.
  • Throw in frozen peas and onions alongside the fish for a full meal.
  • Add some cayenne pepper or smoked paprika to the wine mixture for a spicy kick.
  • Stir in pesto, frozen spinach, and black olives for a more Mediterranean dish.

Recipe notes

  • This recipe works with any white fish or even salmon. If your fish is on the thick size, continue cooking for 1-2 more minutes or until the fish is cooked through.
  • You can reduce the power levels to medium, and add 2-3 more minutes of cooking time for an even more tender and juicy result.
  • Microwave ovens vary, even with the same wattages. Adjust cooking times as needed.

Shop our bestsellers

4-Piece Starter Set

Buy the set and save $5

8-Piece College Dorm Set

Buy the set and save $10