If you’re looking for a quick, elegant seafood dinner, this Sole Piccata is one of the easiest and most delicious ways to prepare fresh, local fish.

Made with delicate grey sole fillets, a bright lemon and wine butter sauce and briny capers, this classic dish comes together in just 20 minutes — making it perfect for both weeknights and special occasions.

Grey sole (also called witch flounder) is a flat ground fish found in the North Atlantic Ocean. It’s a mild, delicate, slightly sweet and flaky fish that cooks quickly (the fillets are very thin) and pairs beautifully with simple, fresh ingredients. This recipe lets the fish shine while adding just the right amount of richness and acidity.

If you love piccata, you’ve also gotta try my Swordfish Piccata which grills the swordfish first then tops the fish with a briny and delicious piccata pan sauce.

Why You’ll Love This Sole Piccata Recipe

• It’s ready in just 20 minutes
• It’s light, bright, fresh and full of flavor
• It’s perfect for showcasing local grey sole (or any type of flounder)
• Great for both weeknight dinners and entertaining

This dish is especially ideal if you’re looking for a healthy seafood recipe that feels elevated but is incredibly easy to prepare.

What is Sole Piccata?

Piccata is a classic cooking method where meat, poultry, or fish is dredged in flour, sautéed and served in a briny, bright sauce that features lemon, butter, capers and white wine. Traditionally made with veal, but it’s equally (and we think much more) delicious with a delicate fish like grey sole.

Ingredients You’ll Need:

• Grey sole fillets (or any other flounder fillets)
• Kosher salt
• Freshly ground black pepper
• Whole wheat flour
• Olive oil
• Salted butter
• Shallot
• Dry white wine
• Low sodium seafood or chicken broth
• Lemon juice and zest
• Capers
• Parsley

Step-by-Step Instructions:

• Pat the fillets very dry. Season lightly with salt and pepper.
• Place the flour in a shallow dish and lightly dredge each fillet, shaking off any excess. It’ll look like this:

• Heat olive oil in a large skillet over medium-high heat.
• Add the fillets once the pan is very hot and cook for 2–3 minutes per side, until lightly golden and just cooked through. Transfer to a plate.
• In the same skillet, add 2 tablespoons of butter and the minced shallot. Cook for about 1 minute, until softened and fragrant.
• Increase the heat, then add the white wine and broth. Simmer until reduced by about half, scraping up any browned bits from the pan (those are flavor!!).
• Remove from heat and stir in the lemon juice, capers, and remaining 1 tablespoon butter. Whisk until the sauce is smooth.
• Return the fish to the pan and spoon the sauce over the top.
• Sprinkle with fresh parsley and lemon zest before serving.

Tips for the Best Sole Piccata:

• Pat the fish very dry: This helps achieve a crisp light golden crust when cooking versus having the fish steam.
• Don’t overcook: Grey sole cooks very quickly. Just a few minutes per side is all you need.
• Don’t crowd the skillet: If you need to cook the fish in batches, do that. Avoid having any of the fish fillets touching.
• Use a good dry white wine: Choose something you’d enjoy drinking, like Sauvignon Blanc or Pinot Grigio. And if you avoid alcohol, use double the broth and omit the wine.
• Balance the sauce: Taste before serving. Add a little more lemon for brightness or butter for richness.
• Start with the best fish: Purchase fresh fish from your favorite fish market or purchase frozen sole from a reputable company. We used this frozen (and thawed) grey sole from Red’s Best in Boston. They ship nationwide and offer a wide variety of New England caught underutilized species.

What to Serve with Sole Piccata

This dish pairs beautifully with simple sides that soak up the lemon butter sauce:

• Roasted new potatoes or smashed potatoes
• Sautéed spinach or asparagus
• Steamed green beans
• Crusty bread or rolls

Looking for more New England seafood dishes? Try these!

• Blackened Cod
• Pan Fried Monkfish
• Panko Baked Cod

Frequently Asked Questions:

Can you use another type of white fish or flounder?

Yes, you can use any other white fish, flounder or sole, you’ll just need to adjust cooking time according to the fillet thickness – these grey sole fillets are very thin and cook quickly. If you use something like cod loin, that’s a much thicker fillet, so reduce the heat and increase cooking time and cook until the fillets are just opaque and the fish flakes easily with a fork.

How should I reheat this fish piccata?

This dish is best enjoyed fresh, but leftovers can be stored in the refrigerator for up to 1 day. Reheat the fish gently in a skillet over low heat to avoid overcooking the fish. Or, reheat at a low temperature in the toaster oven for a few minutes to just warm through.

Is grey sole good for you?

Yes! Sole is packed with protein, provides a good source of selenium and and is a low mercury fish (due to its smaller size). Selenium acts as a powerful antioxidant to protect cells from damage, while supporting thyroid function, immune system health, and DNA production.

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