Sole Piccata Recipe – 6 Smart Points

Sole Piccata

If you are cooking a Weight Watchers dinner on a budget, this Sole Piccata recipe is an ideal option. Sole is relatively inexpensive, and it’s a mild flavored fish that works well in a variety of dishes. Given that I’ve always loved chicken piccata, I decided to try a version using sole in place of the chicken. The sole is simply dusted with seasoned flour, pan fried, and then topped with a beautiful sauce made with wine, butter, and capers. The wine and butter sauce is really the star of this recipe. It is so velvety and decadent! And it’s a perfect way to jazz up the delicate sole. One serving is just 6 Smart Points, so you get the flavors of a high calorie dish, but without an ounce of guilt. Enjoy!

Sole Piccata
Print Recipe
Light and delicate sole fillets, gently dusted with flour, then pan fried and topped with a butter wine sauce. A classic piccata recipe made lighter, but still delicious.
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Sole Piccata
Print Recipe
Light and delicate sole fillets, gently dusted with flour, then pan fried and topped with a butter wine sauce. A classic piccata recipe made lighter, but still delicious.
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
15 minutes
Ingredients
  • 1 lb fresh sole cut into about 8 small, thin fillets
  • 1/3 cup whole wheat flour all-purpose
  • 2 tbsp butter
  • 1/2 cup white wine
  • 1/4 cup capers drained
  • 1 tbsp olive oil
  • 1/2 tsp paprika
  • 1/4 cup fresh parsley finely chopped
  • Juice of 1 lemon
  • Salt and pepper to taste
Servings: servings
Instructions
  1. In a shallow dish, combine flour, paprika, salt and pepper.
  2. Rinse fish well with water. Using a paper towel, pat them dry, then dip into the flour mixture, making sure to coat both sides evenly.
  3. Heat oil in a large, non-stick skillet over medium high heat. Add fish fillets, and fry until golden brown on both sides, about 2 minutes per side. Transfer fish to a paper towel lined plate and keep warm.
  4. Add wine to skillet, and deglaze pan by scraping up any bits along the bottom. Let the wine boil for a minute or two, until greatly reduced, then add in the lemon juice and capers. Simmer for another minute or two.
  5. Turn off heat and add in the butter, stirring regularly until butter is melted. Stir in half the parsley. Top fish with remaining parsley before serving.
Recipe Notes

Entire recipe makes 4 servings
Serving size is about 2 thin fillets
Each serving = 6 Smart Points

PER SERVING: 235 calories; 9.5g fat; 4g saturated fat; 9g carbohydrates; 0.5g sugar; 0g fiber; 22g protein

sole piccata

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