How to pan fry sole fish
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Pan-frying sole fish is easy, and with these tips, it can’t go wrong. You can make restaurant-quality sole fish at home. It’s a firm white fish that everyone likes!
Nutrition balance score
Nutrition per serving
Of which sugars
1.95 g
Of which saturated fats
5.95 g
A perfectly fried sole fish doesn't need much to be scrumptious. You mainly need a good frying pan to get nice and golden brown sole fish. In the years I worked in restaurants, I’ve fried hundreds of them, and with these steps, you too will succeed at home.
The sole fish you usually buy is already cleaned for you. If not, it’s easy to clean it yourself. You remove the skin by cutting a small piece off the tail, and then you easily pull the skin off the entire fish. After that, take scissors and cut off the side fins on both sides.
You don't need to fillet a sole fish; it's actually better not to. Sole fish should be cooked with the bones, as the bone marrow in the backbone adds a lot of flavor to the fish.
Recipe how to pan fry sole fish
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Made by Véronique
Published at 2025-02-12, this recipe is for 2 persons and takes 15 minutes.
Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.
Updated at: 2025-07-19
How to pan fry sole fish - 15 minutes
Pat the sole fish dry with paper kitchen towels and season it with pepper and salt.
Add a layer of flour to a large plate and coat the sole fish with it. Shake off any excess flour and make sure the fish is covered with a thin layer of flour.
Only cover the fish with flour just before you fry it. If you do this beforehand, the flour will get wet, and the fish won’t fry as beautifully.
Heat a large frying pan over medium heat and add a generous knob of butter along with a splash of olive oil. The olive oil will, in addition to adding flavor, help prevent the butter from burning quickly.
Place the sole fish in the pan, don’t move it, and let the crust turn nice and golden brown in about 3 minutes.
Gently turn the sole fish over and fry the other side for another 3 minutes.
Garnish the sole fish with wedges or slices of lemon and chives. Serve the fried sole with (jasmine) rice, romanesco, and carrot purée. Enjoy your meal!
How much sole fish per person?
Depending on the size of the sole fish, 1 sole fish per person is more than enough. A sole fish weighs on average about 150 grammes.
What is the difference between Dover sole and slip sole?
Slip sole and Dover sole are both types of flatfish, where slip soles are the smallest.
Both types of sole fish have delicate-tasting flesh, with a soft but still firm texture. Slip sole is known for its tender and delicate fish meat, while Dover sole has s firmer texture and slightly more robust flavor.
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Per 1 serving / piece:
Of which sugars
1.95 g
Of which saturated fats
5.95 g
| Amount | Ingredient | Allergens | Kcal | Carbs | Carbs of which sugars | Fat | Fat of which saturated | Protein | Fibers | Sodium | Iron | Calcium | Magnesium | Potassium | Phosphorus | Copper | Zinc | Iodine | Selenium | Vitamin C | Vitamin D | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B6 | Vitamin B12 | Vitamin B11 | Vitamin E | Vitamin K | Vitamin K1 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | sole fish | fish | 158.00 | - | - | 4.20 g | 1.00 g | 30.00 g | - | 160.00 mg | 1.20 mg | 40.00 mg | 60.00 mg | 600.00 mg | 380.00 mg | - | 0.80 mg | 50.00 µg | - | 4.00 mg | 16.00 mg | - | 0.10 mg | 0.50 mg | 0.30 mg | 2.00 µg | 20.00 µg | - | - | - | |
| pepper and salt | 8.79 | 2.27 g | 0.02 g | 0.11 g | 0.05 g | 0.36 g | 0.89 g | 678.27 mg | 0.18 mg | 8.00 mg | 2.66 mg | 22.17 mg | 3.03 mg | 0.02 mg | 0.02 mg | 1.03 µg | 0.04 µg | 2.67 mg | - | - | - | - | 0.01 mg | - | 0.35 µg | 0.16 mg | 5.73 µg | - | |||
| flour | gluten | 236.60 | 45.37 g | 0.98 g | 0.98 g | 0.13 g | 7.41 g | 1.82 g | 1.30 mg | 0.65 mg | 13.00 mg | 13.00 mg | 117.00 mg | 65.00 mg | 0.20 mg | 0.72 mg | - | - | - | - | - | 0.08 mg | 0.07 mg | 0.18 mg | - | 22.75 µg | - | - | - | ||
| 0.5 | a chunk of | butter | milk | 55.13 | 0.05 g | 0.05 g | 6.19 g | 4.05 g | 0.05 g | - | 0.38 mg | 0.01 mg | 0.98 mg | 0.15 mg | 1.13 mg | 1.50 mg | - | 0.01 mg | - | - | - | 0.09 mg | 0.08 mg | - | - | - | - | - | - | - | - |
| 0.5 | a splash of | olive oil | 44.15 | 0.01 g | - | 4.99 g | 0.73 g | - | - | 0.05 mg | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |
| 0.25 | lemon | 10.80 | 1.95 g | 0.90 g | 0.12 g | - | 0.15 g | 0.66 g | 0.60 mg | 0.03 mg | 3.00 mg | 3.00 mg | 45.00 mg | 6.00 mg | 0.02 mg | 0.03 mg | - | - | 13.50 mg | - | - | 0.02 mg | 0.01 mg | 0.01 mg | - | 2.40 µg | - | - | - | ||
| chives | 0.58 | 0.09 g | - | 0.01 g | - | 0.04 g | 0.02 g | 0.03 mg | 0.02 mg | 1.30 mg | 0.30 mg | 4.30 mg | 0.75 mg | - | - | - | - | 0.47 mg | - | - | - | - | - | - | - | - | - | - | |||
| 514.04 | 49.74 g | 1.95 g | 16.59 g | 5.95 g | 38.01 g | 3.38 g | 840.62 mg | 2.08 mg | 66.27 mg | 79.11 mg | 789.60 mg | 456.28 mg | 0.23 mg | 1.58 mg | 51.03 µg | 0.04 µg | 20.64 mg | 16.09 mg | 0.08 mg | 0.20 mg | 0.58 mg | 0.51 mg | 2.00 µg | 45.50 µg | 0.16 mg | 5.73 µg | - | ||||
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