Food & Cooking Recipes Ingredients Seafood Recipes Pan-Sauteed Sole 3.5 (59) Close Prep Time: 10 mins Total Time: 10 mins Servings: 2 We used lemon sole, a flaky, mild-tasting white fish. At the market, look for flat fish such as sole or flounder; Pacific-caught are the most sustainable. Tilapia works well, too. Serve it with steamed new potatoes and sauteed spinach. Directions Season fish fillets with salt; dust with Wondra flour. Melt butter in a medium skillet over medium-high heat until foamy. Add fish. Cook for 1 minute. Flip, add lemon slices, and cook for 1 1/2 minutes more until opaque. Cook's Notes This method showcases the fish's delicate texture. You can use the pan drippings to create a quick sauce. Variations On the TV show, Martha used 2 (4-ounce) tilapia fillets.