Sole Francais



  • Servings : 4
  • Prep Time : 0m
  • Cook Time : 4m
  • Ready In : 0m
  • PrintFriendly and PDF

Melt approximately 2 Tbsp butter in an oven-safe frying pan over medium-high heat
(I used a cast iron pan)

Preheat the oven to 500 degrees

Pat the fish dry with a paper towel
Lightly coat each fillet in coconut flour, both sides

Put the coated fillets in the frying pan, as single-layered as possible

Turn the heat to high for approximately 3 minutes

Cover the top of the sole fillets with the fresh dill and the remaining butter

Place the pan in the oven, on a top rack, for approximately 6-8 minutes (or until the edges and top of the sole begin to brown)

Remove from the oven and serve with your favorite vegetable side dish!

(For more pictures, please see the recipe here:



  • 2 lbs wild sole fillets
  • 4 Tbsp pastured butter, separated into 2 chunks of 2 Tbsp
  • 1/2 cup coconut flour
  • small bunch fresh dill
  • 1 Tbsp lemon juice
  • Sea salt and black pepper, to taste


Recipe Type: , Tags:

Keirsten lives in Portland, Maine, where she started Keirsten's Kitchen as a side project and developed it into the only Paleo Catering company in the state. She encourages self-experimentation within the Paleo framework, providing nutrition counseling and in-home preparation support along the way. Keirsten combines Keirsten's Kitchen's nutrition perspective with her physical training philosophy in her other self-starting business, Kettle Booty. (All while holding down her full time job as a Case Management Supervisor for a local non-profit organization supporting adults with disabilities!)

Average Member Rating

(0 / 5)

Rate this recipe

0 people rated this recipe

FavoriteLoadingAdd to Favorite Recipes!

Related Recipes:
  • image

    Pumpkin Spice Donuts

  • No-Fail Avocado Fudge

    No-Fail Avocado Freezer Fudge

  • CauliMac Salad

    Cauli-Mac Salad

  • Ultimate Chocolate Macaroons4

    Ultimate Chocolate Macaroons

  • 10516779_808440785854447_7144923312580621364_n

    Sweet and Sour Meatballs

Recipe Comments

Comments (2)

  1. posted by chefcammi on January 23, 2013

    can I use ghee instead of butter???

Leave a Reply

Sign Up for the Newsletter &



Get Instant Access!