Sole Piccata

I just love a good white flakey fish for a simple, satisfying and healthy dinner on a weeknight. Sole (whether it be Dover Sole or Petrale Sole) is one of my favorite fish selections from my fish market when it is stocked up and looking fresh. My favorite way of cooking it is this simple, yet oh-so delicious, sole piccata. A classic piccata is a great way to prepare sole, but really any thin, white flakey fish will work for this recipe (such as flounder or fluke). 

To make this dish Whole30 compliant, I use Arrowroot Flour/Starch instead of regular flour and it turned out lovely. You can find arrowroot at most grocery stores these days near the gluten-free flours. Be sure to only lightly dust your filets with the arrowroot, if it is too thick it won’t brown up nicely and won’t turn out as good. 

I also swapped out the butter in this picatta recipe for ghee. Ghee is clarified butter and it is Whole30 Compliant, and since a lot of you are gearing up for your first Whole30 in January, let’s talk about it for a second. We could get really into why ghee (which is technically dairy) is allowed on the Whole30, but here is the gist of it: “The only way we can recommend eating butter is if it comes from a humanely raised, grass-fed, organic source, and you take the time to clarify it.  There are no major down sides to butter produced in such a manner, and we can happily recommend you use your clarified butter or ghee as one of your (varied) added fat sources.” Melissa Hartwig, (read more here on her blog post “The Butter Manifesto.” Ghee is actually a bit different from clarified butter, ghee is heated longer, until the milk solids brown.  That imparts a richer, smokier flavor into the butterfat. I love Ghee, but seriously, not all Ghee’s are created equal, which is why I always use Fourth and Heart Ghee. It’s the best. 

I love Fourth and Heart Ghee. Not only because they carry a variety of delicious flavors, like the California Garlic I used in this recipe to add a new depth of flavor to my sole piccata, but for so many other reasons. Fourth & Heart grass-fed ghee uses the highest quality grass-fed butter sourced from a cooperative of farms in New Zealand. Grass is naturally high in Vitamin A, D, E, K and CLA. When the cow’s milk is rich with these vitamins, it goes directly to the butter and therefore the ghee.  With the water and milk solids cooked out of the butter, ghee is just a higher dose of the good fat found in butter. What’s different about Fourth & Heart ghee? Well, they cook it slowly and use fresh ingredients to create flavor profiles which make cooking much more fun and versatile. This recipe? Case and point.

If you haven’t already invested in some good ghee and are taking on the January Whole30, I cannot encourage you enough to buy some Fourth and Heart Ghee right now! It will elevate your Whole30 experience and make cooking so much more fun and enjoyable!

I hope you all enjoy this simple, yet delicious weeknight meal! 

Sole Piccata
Serves 4
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
  1. 2 lbs. skinless sole filets
  2. kosher salt and black pepper, to taste
  3. 1/4 cup arrowroot flour/starch
  4. 4 tbsp. olive oil
  5. 1/2 cup chicken broth
  6. juice of 1 lemon
  7. 2 tbsp. ghee (I use Fourth and Heart California Garlic Ghee)
  8. 1/4 cup freshly chopped parsley
  9. 3 tbsp. capers (or to taste)
  1. Pat fish dry. Season both sides generously with salt and pepper.
  2. Pour the arrowroot in a shallow bowl or dish. Dredge the fillets in the arrowroot so that both sides are just lightly coated.
  3. Heat the olive oil over medium-high heat in a large stick-free sauté pan.
  4. When the oil is hot (add a little pinch of arrowroot to the oil, and if it sizzles immediately, you're ready), work in batches and place the fish fillets in the pan in one layer and fry until golden, about 2-3 minutes per side. Add more oil to the pan if needed between batches if the skillet runs dry.
  5. Once fish is brown on both sides, carefully remove using a sturdy spatula onto a paper towel lined plate.
  6. Add the broth to the pan and use a wooden spoon to scrape up any browned bits from the bottom of the pan.
  7. Let the broth boil furiously for a minute, until reduced a bit, then add the lemon juice and capers. Boil another minute.
  8. Turn off the heat. Add 1 Tbsp of ghee to the pan, swirling it constantly. When it melts, repeat the process with the other tablespoon of ghee.
  9. Stir in half of the parsley. Place the browned fillets on a serving platter. Pour sauce over the top of the fish. Top with remaining parsley and a sprinkle of salt.
  10. Serve immediately and enjoy!
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Please note that I only work with companies and products that I feel passionately about and that align with The Defined Dish’s views and that this post contains sponsored content. While I am compensated for the work I do, my opinions are always 100% my own.

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