EASY SOLE MEUNIERE
Steps:
- Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
- Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
- Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.
FILLET OF SOLE PARMESAN
Steps:
- 1. Grease the rack of a broiler pan; set aside. 2. In a small bowl, stir together the Parmesan cheese, butter or margarine, mayonnaise or salad dressing, scallions or green onions and hot pepper sauce. Set aside. 3. Measure the thickness of the fish fillets, then place them in a single layer on the prepared rack of the broiler pan. Brush the fillets with the lemon juice and let stand for 10 minutes. 4. Allow 4 to 6 minutes of broiling time per 1/2-inch thickness of fillet. Broil the fillets 3 to 4 inches from the heat for 4 to 5 minutes. Spread the cheese mixture over the fillets. Broil for 2 to 3 minutes more or until the fish flakes easily when tested with a fork and the topping is golden. Garnish each fillet with additional sliced scallions, if desired. Recipe by: Americas Best Loved Community Recipes
Nutrition Facts : Calories 286 calories, Fat 20.0496644791667 g, Carbohydrate 3.13625677153524 g, Cholesterol 75.7643333333333 mg, Fiber 0.118813539449994 g, Protein 23.0312330208642 g, SaturatedFat 6.42105045833333 g, ServingSize 1 1 Serving (155g), Sodium 213.789135416748 mg, Sugar 3.01744323208525 g, TransFat 1.267673375 g
CRUMB-TOPPED SOLE
Looking for a low-carb supper that's ready in a hurry? These buttery sole fillets have just a dab of rich sauce and are topped with toasty bread crumbs. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat until fish flakes easily with a fork, 3-5 minutes., Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil until golden brown, 1-2 minutes longer. Sprinkle with green onions if desired.
Nutrition Facts : Calories 267 calories, Fat 10g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 378mg sodium, Carbohydrate 8g carbohydrate (1g sugars, Fiber 1g fiber), Protein 35g protein. Diabetic exchanges
JULIA CHILD'S FILET OF SOLE
This simple recipe for Julia Child's filet of sole pairs tender filet of sole with a lemony, butter sauce for the perfect seafood dinner.
Provided by Kate Morgan Jackson
Categories Dinner
Time 20m
Yield 4
Number Of Ingredients 7
Steps:
- Season the fish with salt and pepper on both sides.
- Put the flour on a plate or a pie pan and press each filet lightly into the flour on both sides.
- Put 4 tablespoons of the butter into a large skillet over medium high heat. When the butter is melted and foamy, add the filets and cook for 2 minutes.
- Using a fish spatula or other large spatula, carefully turn the filets over. Don't use tongs - sole filets are delicate and need to be turned with a spatula. Cook for another 2 minutes and place each one on a serving plate. Cover with foil to keep warm while you make the sauce.
- Add the rest of the butter to the skillet, along with the lemon juice and half the parsley. Whisk until the butter is melted.
- Drizzle the sauce generously over the filets, sprinkle on the capers and the rest of the parsley, add the lemon slices as a pretty garnish and serve!
Nutrition Facts : Calories 307 calories, Sugar 0.4 g, Sodium 858.2 mg, Fat 24.4 g, SaturatedFat 14.6 g, TransFat 0 g, Carbohydrate 13.5 g, Fiber 0.8 g, Protein 9.3 g, Cholesterol 86.6 mg
BAKED SOLE FILLET, THE MEDITERRANEAN WAY
Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!
Provided by The Mediterranean Dish
Categories Entree
Time 30m
Number Of Ingredients 14
Steps:
- In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
- In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
- Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
- Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
- Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.
Nutrition Facts : Calories 350 calories, Sugar 0.7 g, Sodium 528.1 mg, Fat 26.1 g, SaturatedFat 6.6 g, TransFat 0 g, Carbohydrate 7.5 g, Fiber 1.8 g, Protein 23.1 g, Cholesterol 15.3 mg
BROILED SOLE PARMESAN
This recipe is equally great for company or a weekday meal. It's fast and easy to make. The Parmesan cheese compliments the delicate flavor of the sole.
Provided by MMers
Categories Broil/Grill
Time 25m
Yield 6 serving(s)
Number Of Ingredients 8
Steps:
- Heat broiler.
- In medium bowl, stir together all ingredients except fish and lemon juice.
- Place sole fillets on broiler pan; sprinkle with lemon juice.
- Broil 3-4 inches from heat until fish flakes with a fork (about 3-5 minutes).
- Spread Parmesan mixture over fillets and broil until bubbly and golden brown (3-5 minutes).
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- Coat a shallow baking dish with cooking spray. Bring water to a boil in a medium saucepan. Add spinach, cover and cook until thawed, 2 to 3 minutes. Drain in colander, squeezing out as much water as possible. Finely chop and combine with 1 tablespoon onion in a small bowl. Season with salt, pepper and nutmeg.
- Place fish skinned-side up on a cutting board. Divide the spinach mixture into 4 equal portions and place on the wide end of each fillet. Roll up jellyroll-style to enclose the filling. Place seam-side down in the prepared baking dish. Cover and refrigerate.
- Meanwhile preheat oven to 400 degrees F. Heat oil over low heat. Add the remaining 2 tablespoons onion and saute until light golden, 2 to 3 minutes. Add 1 cup milk and bring to a simmer. Dissolve cornstarch in the remaining 1/2 cup milk, whisking to eliminate any lumps. Whisk the cornstarch mixture into the hot milk and cook, whisking constantly, over low heat until thickened. Season with salt, pepper and nutmeg.
- Pour the sauce over the fish and sprinkle with Parmesan cheese. Bake, uncovered, until top is golden brown and the fish flesh is opaque, about 20 minutes. Garnish with parsley and serve immediately.
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- Start the cooking process by cooking your side dishes. The sole fillets will be all cooked within 10 minutes so your side dishes should be almost done before you start adding the fillets to the pan.
- Take the sole fillets out of the fridge, pat them dry with a paper towel, and set aside on the kitchen counter.
- Get two large flat bowls that fit a fillet into it nicely, and add 2 eggs to one and whisk until completely liquid and not snotty anymore.
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