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 Points, so you get the flavors of a high calorie dish, but without an ounce of guilt. Enjoy!

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sole piccata 2
Sole Piccata
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
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: 4 servings
Calories: 251 kcal
  • 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
  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 Points*

*based only on ingredients that have an SP Freestyle value

Nutrition Facts
Sole Piccata
Amount Per Serving
Calories 251 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 4.2g 21%
Cholesterol 75mg 25%
Sodium 390mg 16%
Potassium 88mg 3%
Total Carbohydrates 10.6g 4%
Dietary Fiber 0.8g 3%
Sugars 1.8g
Protein 22.6g 45%
Calcium 3%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

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