FILLET OF SOLE KAWAI
Make and share this Fillet of Sole Kawai recipe from Food.com.
Provided by Pegeleh
Categories High Protein
Time 25m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Sprinkle lime juice over filets and let stand 10-15 minute.
- Coat filets in flour and fry in butter until browned.
- Remove filets from pan to serving platter retaining oil and drippings in pan.
- Add cream to frying pan contents, stirring continuously.
- Bring to a boil and simmer until slightly reduced.
- Scrape bits of fish loose from bottom of pan.
- Spoon cream mixture over filets and top with chopped nuts.
- Garnish with lime and/or avocado slices.
Nutrition Facts : Calories 464.4, Fat 26.1, SaturatedFat 10, Cholesterol 146.2, Sodium 232.6, Carbohydrate 11.7, Fiber 1.6, Sugar 1, Protein 45.5
SOLE WITH LEMON-CAPER SAUCE
Provided by Giada De Laurentiis
Categories main-dish
Time 20m
Yield 2 to 4 servings
Number Of Ingredients 12
Steps:
- Using a paper towel, dry the sole fillets very well. Season the fish evenly with 1 teaspoon salt. Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 fillets in the flour. Shake off the excess flour and add the fish to the skillet. Reduce the heat to medium high. Cook the fillets until beginning to brown around the edges on the first side, 2 to 3 minutes. Using a fish spatula, flip the fish gently and cook for another 30 seconds. Remove the fillets to a plate and continue with the remaining 1 tablespoon olive oil, 1 tablespoon butter and fish.
- When all 4 fillets are cooked and out of the skillet, add the capers and garlic and cook over medium heat, stirring, until fragrant, about 15 seconds. Add the chicken stock and lemon juice and stir, scraping up the bits from the bottom. Season with the remaining 1/4 teaspoon salt. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining 2 tablespoons butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.
PAN-SAUTEED SOLE
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.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 10m
Number Of Ingredients 5
Steps:
- 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.
Nutrition Facts : Calories 220 g, Protein 27 g, SaturatedFat 6 g
MYKONOS FILLET OF SOLE
Categories Milk/Cream Egg Fish Fry Super Bowl Quick & Easy White Wine Winter Poker/Game Night Pan-Fry Gourmet
Yield Makes 4 servings
Number Of Ingredients 12
Steps:
- Put oven rack in middle position and preheat oven to 200°F.
- Combine fish, half of lemon slices, wine, and 1/4 teaspoon salt in a shallow dish. Marinate, covered, at room temperature 30 minutes.
- Whisk together egg, milk, and 1/4 teaspoon salt in another shallow dish. Stir together bread crumbs, garlic, parsley, pepper, and remaining 1/4 teaspoon salt in a shallow bowl.
- Dip fish pieces, 1 at a time, in egg mixture, letting excess drip off, then dredge in bread-crumb mixture, shaking off excess. Transfer to a sheet of wax paper, arranging fish in 1 layer.
- Heat 2 tablespoons oil and 1/2 tablespoon butter in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then fry 2 pieces of fish, turning over once, until golden and just cooked through, 4 to 5 minutes total. Transfer to a baking sheet and keep warm in oven, then cook remaining 2 pieces of fish in remaining 2 tablespoons oil and 1/2 tablespoon butter in same manner. Serve fish with remaining lemon slices.
SOLE FILLET BAKE WITH CHEESE
Make and share this Sole Fillet Bake With Cheese recipe from Food.com.
Provided by ev18327
Categories < 30 Mins
Time 30m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Clean sole and pat dry. Sprinkle garlic salt on both sides and arrange on a greased baking dish.
- Mix the rest of the ingredients. Spread them onto the sole fillets. Bake in a preheated oven of 200 degrees for 5 minute.
- Switch oven to grill and grill for another 5 min until golden brown. Serve.
Nutrition Facts : Calories 271.2, Fat 13.7, SaturatedFat 5.5, Cholesterol 97.3, Sodium 865.9, Carbohydrate 7.2, Fiber 0.3, Sugar 1.3, Protein 28.7
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