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 microwave and home kitchens to make sure they work— and work well. Unless specified otherwise, all recipes should be cooked at full power.
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Ingredients
- 2 tablespoons unsalted butter
- 1 garlic clove, finely chopped
- 1 tablespoon shallot, finely chopped
- 2 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
Preparation
- Place the butter, garlic, capers, shallots, and white wine in the Anyday. Cover with the lid (knob lifted).
- Cook in the microwave for 2-3 minutes or until the aromatics have softened and the wine has reduced by half.
- 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.
- Spoon the sauce over the fish before finishing it with with chopped parsley and fresh lemon juice.
Suggestions
- 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.
If you have any questions, feel free to reach out to us! Our team is available to assist you and will respond within one business day.
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