Pan-fried Sole

This is a quick recipe to fry fish and make a delicious meal. Using a nonstick pan and a few tablespoons of olive oil makes this dish more healthy compare to deep frying with other olive types or butter.

Pan-fried Sole

Prep Time 10 mins
Cook Time 20 mins
Total Time 40 mins
Course Lunch, Main Dish
Cuisine Greek
Servings 2 people


  • 1 kilogram fresh sole
  • 100 grams flour
  • olive or vegetable oil
  • sea salt
  • ground black pepper


  • Clean and dry the fish carefully. Place the pieces of fish on a plate or clean surface, add sea salt and black pepper based on your preferences and fully cover (all sides) with flour to create a thin layer around the fish.
  • Add some olive or vegetable oil on a frying nonstick pan and when it heats add each fish piece (sole) carefully. When one side is cooked (about 5 minutes for a small size fish) carefully turn each piece of fish upside down and let it fry. Tip: When the thin flour level turns gold and crispy the fish should have been cooked.
  • Remove the fish from the frying pan and serve with lemon. Tip: combine with a salad and some white wine.


Like this you can fry any small size fish (such as sardines, red mullet).

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