PANKO-CRUSTED SOLE WITH BASIL, GARLIC AND ORANGE
I found this recipe on the Progresso website. I haven't had a chance to try it, but it sounds interesting. This recipe contains panko-crusted sole (or other thin white fish fillets) and is garnished with a mixture of garlic, serrano or jalapeno chiles, basil and grated orange peel.
Provided by Crafty Lady 13
Categories < 30 Mins
Time 22m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
- In 12-inch nonstick skillet, heat 1/3 cup oil over high heat. Add half of the fillets, cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other side about 1 minute. Remove from skillet to warmed serving platter, cover to keep hot. Cook remaining fillets, adding more oil if neccesary. Move remaining cooked fillets to platter, cover to keep hot.
- Add garlic an chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
- Arrange fillets on serving platter or individual plates, top with the basil, garlic and orange mixture.
Nutrition Facts : Calories 557.2, Fat 26, SaturatedFat 4.6, Cholesterol 213.1, Sodium 472.9, Carbohydrate 45.9, Fiber 4.3, Sugar 3.2, Protein 34.3
PANKO SOLE
Steps:
- 1. Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius). 2. Mix the olive oil, mustard, and lemon juice and dredge the fillets in this mixture to coat them completely. 3. Mix the panko with the lemon peel, paprika, mustard seeds, and salt to taste. Mix well to blend ingredients. Dredge the fillets in the panko and press onto the fish to coat all sides. 4. Place the fish on a lightly oiled baking sheet. Bake for about 8 minutes, or until fish is cooked through and crust is lightly crispy.
PAN-FRIED DOVER SOLE
Steps:
- Spread crushed crackers onto a plate. Pour eggs into a shallow dish.
- Place fish in a 1-gallon plastic bag and add flour; gently shake until completely coated.
- Heat oil in a large, non-stick skillet over medium-high heat.
- Dip each flour-coated piece of fish in the egg, allowing excess to drip back into dish. Press coated fish in the cracker crumbs until evenly coated.
- Fry fish in the hot oil until lightly browned and fish flakes easily with a fork, about 5 minutes per side. Season fish with dill and salt.
Nutrition Facts : Calories 303 calories, Carbohydrate 18.6 g, Cholesterol 153.2 mg, Fat 12.7 g, Fiber 0.7 g, Protein 27 g, SaturatedFat 2.5 g, Sodium 354.6 mg, Sugar 0.3 g
BREADED FILLETS OF SOLE
Provided by Pierre Franey
Categories dinner, weekday, main course
Time 30m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Put the fillets on a flat surface. There may be a small bone line running partly down the center of each fillet. If so, cut on both sides and discard it.
- Beat the egg, salt, pepper, water and one tablespoon of oil in a flat dish.
- Put the flour in a flat dish and toss the fillets in it. Shake off excess.
- Put bread crumbs in a flat dish.
- Dip the floured fillets, one at a time, in the egg mixture to coat well. Dip them on both sides in the bread crumbs and pat lightly to make the crumbs adhere.
- Heat the remaining one-third cup of oil in a heavy skillet and add enough breaded fillets to make one layer without crowding. Cook until golden brown on one side, about one and one-half to two minutes. Turn and cook about one and one-half minutes on the second side. The cooking times will depend on the thickness of the fish. It may be necessary to add more oil if it disappears. As the fillets are cooked transfer them to a warm serving platter. Continue cooking until all the fillets are done.
- Pour off the oil from the skillet and wipe it out with paper towels.
- Put the butter in the skillet and swirl it around over high heat until it starts to foam. Continue cooking until it starts to become hazelnut brown. Pour this over the fish. Sprinkle the fish with the lemon juice and serve.
Nutrition Facts : @context http, Calories 841, UnsaturatedFat 26 grams, Carbohydrate 72 grams, Fat 40 grams, Fiber 5 grams, Protein 44 grams, SaturatedFat 11 grams, Sodium 1334 milligrams, Sugar 5 grams, TransFat 0 grams
PANKO CRUSTED PETRALE SOLE WITH BASIL, GARLIC AND ORANGE
Dinner ready in 20 minutes! Enjoy crispy sole fish made with Progresso® bread crumbs.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 13
Steps:
- In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
- In 12-inch nonstick skillet, heat 1/3 cup of the oil over high heat. Add half of the fillets; cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other sides 1 minute. Remove from skillet to warmed serving platter; cover to keep hot. Cook remaining fillets, adding more oil if necessary.
- Add garlic and chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
- Arrange fillets on serving platter or individual plates; top with the basil, garlic and orange mixture.
Nutrition Facts : Calories 550, Carbohydrate 45 g, Cholesterol 210 mg, Fat 3 1/2, Fiber 2 g, Protein 29 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 2130 mg, Sugar 3 g, TransFat 0 g
PANKO-BREADED FISH STICKS
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 6
Steps:
- Place panko, flour, and eggs in three separate shallow dishes; season flour with salt and pepper.
- Fill a large skillet with enough oil to reach a depth of 1/4-inch; heat over medium-high heat. Working in batches, dredge fish in flour, shaking off any excess; dip into egg. Transfer fish to panko, covering fish completely and pressing lightly to adhere. Arrange fish in the pan in a single layer without crowding; fry until golden and cooked through, about 1 minute per side. Transfer to a paper towel-lined plate to drain; season with salt. Serve immediately.
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
SWEET AND SOUR PANFRIED SOLE
A Williams-Sonoma recipe that is quick, delicious and has an Asian twist! I like to serve this with rice and a steamed veggie. This is a great method for any white fish, with or without the sauce. Enjoy. :)
Provided by LifeIsGood
Categories Chinese
Time 25m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Make the Sauce:.
- Set a small saucepan over medium heat and stir together 1/4 cup water and the vinegar, soy sauce, ketchup, sesame oil, sugar and cornstarch. Bring this to a simmer and cook, stirring, until the sauce thickens - about 1 minute. Keep warm.
- Prep the Fish:.
- Lightly beat the eggs in a shallow pie dish. Spread the flour on one plate and the panko on another plate. Season the flour with a pinch each of the salt and pepper. Season the sole with a bit of salt on each side and then dip them first into the flour, then into the egg and finally the panko, coating each side evenly. You may want to press the panko into the fish with your fingertips to make sure it adheres well.
- Panfry:.
- Heat a large nonstick skillet over med.-high to high heat until just hot and then add the oil. Add the fish and fry, turning once, until golden brown on both sides (about 3-4 minutes on each side). Depending on how big your pan is/ how many filets you have, you may need to fry the fish in batches. Have the extra oil handy in case the pan gets too dry while cooking.
- Drain the fish on paper towels briefly. Then serve the fish fillets with the sauce.
Nutrition Facts : Calories 396.7, Fat 18.3, SaturatedFat 3.7, Cholesterol 166.3, Sodium 974.4, Carbohydrate 29.2, Fiber 1.4, Sugar 7.5, Protein 27.8
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- Heat oven to 425F (218C) degrees. You’ll be roasting two sheet pans, so get 2 oven racks situated.
- Toss broccoli with cooking oil and sprinkle with some salt and pepper on sheet pan. Roast in the oven for 15 minutes. Sprinkle with parmesan and some more black pepper. Roast for another 8 to 10 minutes, until parmesan is golden.
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