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Sole with Caramelized Garlic

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This light and buttery Dover Sole is pan-fried and topped with caramelized garlic sauce for a quick and delicious dinner recipe that is ready in about 30 minutes.

Sole with Caramelized Garlic and lemon wedges on a large platter.

I am happy to report that Alex loved this Sole with Caramelized Garlic! I really hate it when I enjoy a meal but no one else is the house does, because then I feel guilty if I make it again. Crisis averted, I can make this seafood dinner any time I like.

Recipe images updated on June 22, 2022

Sole topped with Caramelized Garlic on a white plate with couscous

Recipe inspiration

I found this recipe is in an old Sunset Italian Cookbook that is literally falling apart, and I needed to make a few changes. I added olive oil and cut down on the butter. It did not effect the flavor one bit, this Dover Sole recipe with Caramelized Garlic is delicious! Somewhere Paula Deen is crying over that statement, but adding olive oil actually helps to keep the butter from burning.

When I told the guys at the fish counter how many cloves of garlic this recipe had, their jaws dropped! I think I will take them a copy of the recipe, they need to try it. It is really simple to make and it is awesome! The garlic mellows when it cooks, so it is kind of sweet and not bitter at all. It is definitely worth trying!!

What you need to make this recipe

Ingredients needed to make sole with caramelized garlic with image names on top.
  • A pound of skinless Dover sole filets – around four filets, 4-ounces each seasoned with sea salt and black pepper
  • Brown Rice Flour*, or flour of your choice to lightly coat the filets. For whole30, paleo, and keto, just skip the flour
  • A combination of olive oil and butter to caramelize 20 cloves of garlic and cook the fish
  • Fresh lemon wedges for serving to make the flavors pop
  • Optional Italian parsley to garnish

Be sure to check out the detailed printable recipe card below

Looking down on a platter of sole covered with caramelized garlic and lemon wedges.

How to make Sole with Caramelized Garlic

Melt 3 tablespoons of butter and 2 tablespoon of olive oil over medium-low heat in a small non-stick pan.

Add the minced garlic and simmer for 10 to 15 minutes, until garlic turns golden brown, stirring occasionally.

Minced garlic simmering in hot butter and oil in a skillet.

Lightly sprinkle the sole fillets with salt and pepper.

Four sole filets on a tray seasoned with salt and pepper.

Melt 2 tablespoons of butter and 1 tablespoon of olive oil in a large skillet over medium heat. Dredge the filets through the brown rice flour (or flour of your choice) and add to the skillet.

A sole filet dredge in rice flour on a large plate.

Cook until lightly browned, about 2 minutes, then carefully flip and cook on the second side.

Four sole filets simmering in butter and oil in a large skillet.

Remove the fish and place on a serving platter, or separate dinner plates. Pour the garlic sauce over the fillets and serve immediately with lemon wedges, couscous (recipe coming soon), steamed rice, or mashed potatoes and steamed broccoli.

Sole with Caramelized Garlic on a bed of couscous with vegetables and lemon wedges on a dinner plate.

What is sole fish?

Sole is a flatfish that is related to flounder that includes saltwater and brackish water species in the East Atlantic, Indian ocean, and West and Pacific ocean. Freshwater species are found in Africa, Southern Asia, new Guinea and Australia.

The most common and readily available is Dover sole simply called sole in most stores.

Recipe Notes & Tips

  • If the garlic seems to be “boiling” instead of simmering, turn heat down to low and continue cooking. You do not want to burn the garlic.
  • I used brown rice flour to keep this meal gluten-free, and because I like the way it sticks much better than all-purpose flour which tends to clump up and get sticky.

Tools used to create this recipe

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More delicious seafood dinner recipes

Check out the seafood recipes archives for many more delicious recipes.

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Enjoy!!

Sole with Caramelized Garlic and lemon wedges on a large platter.

Sole with Caramelized Garlic

Light and buttery Dover Sole is pan-fried with caramelized garlic sauce for a quick and delicious dinner recipe ready in about 30 minutes.
5 from 2 votes
Print Rate
Course: Main Course
Cuisine: American
Keyword: seafood, recipe, sole, garlic, caramelized
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 Servings
Calories: 368kcal
Author: Lisa Johnson

Ingredients

Caramelized Garlic

  • 3 tablespoons unsalted butter
  • 2 tablespoons olive oil
  • .25 cup fresh garlic minced, 20 to 30 cloves depending on size

For the Sole

  • 1 pound sole fillets 4 filets about 4-ounces each
  • sea salt & fresh ground pepper
  • 4 tablespoons brown rice flour or flour of your choice
  • 2 tablespoons olive oil
  • 1 tablespoon unsalted butter
  • 2 lemon for serving, cut into wedges

Instructions

  • Melt 3 tablespoons of butter and 2 tablespoon of olive oil over medium-low heat in a small non-stick pan.
  • Add the minced garlic and simmer for 10 – 15 minutes, until garlic turns golden brown, stirring occasionally.
  • Lightly sprinkle the sole fillets with salt and pepper.
  • Melt 2 tablespoons of butter and 1 tablespoon of olive oil in a large skillet over medium heat. Dredge the filets through the brown rice flour (or flour of your choice) and add to the skillet.
  • Cook until lightly browned, about 2 minutes, then carefully flip and cook on the second side.
  • Remove the fish and place on a serving platter, or separate dinner plates. Pour the garlic sauce over the fillets and serve immediately with lemon wedges, couscous, steamed rice, or mashed potatoes and steamed broccoli.

Notes

  • If the garlic seems to be “boiling” instead of simmering, turn heat down to low and continue cooking. You do not want to burn the garlic.
  • I used brown rice flour to keep this meal gluten-free, and because I like the way it sticks much better than all-purpose flour which tends to clump up and get sticky.
  • For whole30, paleo, and keto, just skip the flour.
  • Carb count drops to 3 grams without flour.

Nutrition

Calories: 368kcal | Carbohydrates: 16g | Protein: 16g | Fat: 28g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Trans Fat: 0.5g | Cholesterol: 81mg | Sodium: 97mg | Potassium: 322mg | Fiber: 2g | Sugar: 2g | Vitamin A: 400IU | Vitamin C: 31mg | Calcium: 58mg | Iron: 1mg

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3 Comments

  1. Just to let you know… I picked this recipe as my host favorite on Foodie Friends Friday. It will be featured in our Foodie Friends Friday Daily Dish Magazine tomorrow and on my Linky Party post next week. I am hoping to make this recipe this coming week.

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