Sole in white wine

Ingredients

• 8sole fillets
• 2salted anchovies
• ½onion
• 1 bunchparsley
• 1 glassdry white wine
• 3 tablespoons (or 50 g)extra-virgin olive oil (or butter)
• as neededsemolina flour
• 1lemon
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Rinse the anchovies

   Rinse the salted anchovies under running water to remove their excess salt.

2. 2

   Flour the sole

   Wash and dry the sole fillets, then coat them in semolina flour.

3. 3

   Season the fish

   Season the fillets with salt and pepper.

4. 4

   Chop the aromatics

   Finely chop the onion, parsley and rinsed anchovies together.

5. 5

   Cook the aromatics

   Heat the olive oil, or melt the butter, in a large frying pan and sauté the chopped mixture.

6. 6

   Brown the fillets

   Add the sole fillets and brown them evenly.

7. 7

   Add the wine

   When the fish is nearly cooked, pour in the white wine and let it evaporate.

8. 8

   Finish cooking

   Continue cooking over a moderate heat with the pan covered.

9. 9

   Add lemon zest

   Just before turning off the heat, flavour the fish with grated lemon zest.

10. 10

    Serve with sauce

    Arrange the fillets on a serving plate and spoon the cooking juices over them.

What is sole in white wine?

This is an Italian-style pan-cooked fish dish in which mild sole is served with a savoury wine sauce. White wine, parsley, onion and anchovies give the fish flavour without overpowering its delicate taste.

The version here builds flavour in the pan before adding the fish, then finishes with lemon zest. That order helps the aromatics season the cooking juices as well as the fillets.

Nutrition and macros by portion

The nutrition label shows one serving as written: 220 calories, 29g protein, 7g carbs, 8g fat.

Sole supplies most of the protein, while the semolina coating and wine contribute a modest amount of carbohydrate. Olive oil or butter provides most of the fat, and the salted anchovies contribute sodium. Pair a fillet portion with vegetables and a modest serving of potatoes or bread for a more complete plate.

The flavour base

Anchovies: rinse the salted fillets well, then chop them with the onion and parsley. They melt into the oil or butter as they cook, adding savouriness to the sauce.

Wine and lemon: use a dry white wine, and add the zest at the end so its fresh aroma remains noticeable. The wine is added when the fish is nearly cooked and allowed to evaporate.

Coating the sole

Semolina: coat the washed, dried fillets lightly, shaking off any excess. A thin coating helps the fish brown and gives the pan juices a little body.

Drying: pat the fillets dry before flouring. Excess moisture can make the coating cling unevenly and hinder browning.

Cooking gently

Even browning: place the fillets in the pan after the aromatics have been sautéed, and brown them evenly. Sole is delicate, so handle it carefully when turning.

Covered finish: after the wine has evaporated, cover the pan and cook over a moderate heat until the fillets are done. The recipe gives no fixed cooking time, so use the fish's texture as your cue.

Choosing oil or butter

Olive oil: the recipe uses 3 tablespoons of extra-virgin olive oil for a lighter-tasting, fruity base. It is added to the pan before the chopped aromatics.

Butter: use 50 g instead if you prefer a richer finish. Choose either option rather than combining them, and keep the rest of the method the same.

Serving the fish

Serve the fillets straight from the pan with the cooking juices spooned over them. A simple side of boiled or roasted potatoes, or green vegetables, makes a balanced plate without obscuring the sauce.

Transfer the fish gently to the serving plate, as cooked sole can break apart easily. Pour the sauce over just before serving so the flour coating does not sit in liquid for too long.

Recipe notes & tips

• Rinse the salted anchovies thoroughly before chopping them.
• Dry the sole well so the semolina flour forms a light, even coating.
• Use a large pan so the fillets can brown without being crowded.
• Turn the fillets carefully to help keep them intact.
• Add the grated lemon zest just before switching off the heat.
• Taste the sauce before adding extra salt, as the anchovies are salty.

Variations

• Use butter: replace the olive oil with 50 g butter for a richer sauce.
• Add more herbs: include extra parsley for a greener, more pronounced herbal flavour.
• Choose another white fish: use similarly delicate fillets and adjust cooking to their thickness.
• Make it citrusy: serve with lemon wedges alongside the finished fish.
• Serve with potatoes: add boiled potatoes to make the meal more substantial.

Common mistakes to avoid

• Leaving the anchovies salty: rinse them under running water before using.
• Wet fillets: pat the sole dry before coating so the flour does not turn pasty.
• Too much flour: shake off the excess to avoid a heavy coating.
• Overcooking the sole: cook gently and check for opaque, tender flesh, as the recipe gives no fixed time.
• Adding lemon zest too early: grate it in just before turning off the heat to preserve its fresh aroma.
• Oversalting the sauce: taste first because the anchovies already bring saltiness.

How to store

Refrigerate leftovers in a covered container and eat within 1–2 days. Reheat gently in a covered pan over low heat with a small splash of water or wine; avoid prolonged heating, which can dry out the sole.

Frequently asked questions