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!
- 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
- In a shallow dish, combine flour, paprika, salt and pepper.
- 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.
- 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.
- 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.
- 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.
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