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Filet of Sole with Wild Rice and Asparagus
Fillet of sole
Nathan Congleton/TODAY
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(82 rated)
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My kids love this recipe, especially the sauce! This whole meal is a very light and healthy dinner that's great for entertaining but easy enough to make on a busy weeknight.

Technique tip: Dredge the fish in flour very lightly to keep the coating light and crispy.

Swap option: Sole can sometimes be pricey so it's OK to also use any white flaky fish such as flounder or fluke.


  • Wild rice

    • 6 cups water
    • Salt
    • 2 cups long grain wild rice
    • 2 tablespoons butter
  • Filet of sole

    • 4 to 6 fillets of sole (about 4 ounces each)
    • 1/2 cup all-purpose flour
    • Salt and freshly ground black pepper
    • 6 tablespoons butter, divided
    • 1 lemon, sliced
    • 2 sprigs thyme, divided
    • 2 lemons, juiced and strained
    • 1/4 cup white wine
  • Asparagus

    • 1 bunch asparagus, trimmed
    • Extra virgin olive oil
    • Salt and freshly ground black pepper


For the wild rice:

Bring the water to a boil in a pot. Season water with salt and add the rice and butter. Reduce heat and simmer until rice is tender, about 45 minutes.

For the filet of sole:

1. Preheat oven to 200 degrees. 

2. Place flour in a shallow dish and season lightly with salt and pepper. Lightly pat fish dry with paper towel and season both sides with salt and pepper.

3. Heat 3 tablespoons of butter in a large saute pan over medium-low heat.

4. Lightly dredge the fish in the flour and shake off any excess. When the butter just begins to brown, carefully add fish to the pan, laying fish away from you (to prevent butter from splashing). Add a few lemon slices and 1 sprig of thyme.

5. Cook each fillet for 2 minutes. Using a spatula, flip and cook for an additional 2 minutes. Carefully remove from the pan and transfer to a baking sheet. Keep the fish warm in oven while prepping the sauce. 

6. Add white wine and cook until wine is almost reduced. Add lemon juice, then whisk in butter 1 tablespoon at a time until butter is melted and sauce is slightly thickened.

For the asparagus:

1. Preheat a grill or a grill pan to medium heat.

2. Spread asparagus on sheet tray, drizzle olive oil and season with salt and pepper.

3. Place asparagus on the grill (or grill pan) and cook until slightly charred and tender, about 5 minutes. 

To serve:

Plate fish with wild rice and vegetables. Pour sauce over fish and serve immediately.

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Make chef John Seymour's scrumptious fillet of sole

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