PEPPERED SOLE
My daughter loves this recipe-it's the only way she'll eat fish. To top it off, it's good for her! -Jeannette Baye, Agassiz, British Columbia
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large skillet, heat butter over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Place fillets over mushrooms. Sprinkle with paprika, lemon pepper and cayenne., Cook, covered, over medium heat 5-10 minutes or until fish just begins to flake easily with a fork. Sprinkle with tomato and green onions.
Nutrition Facts : Calories 174 calories, Fat 7g fat (4g saturated fat), Cholesterol 69mg cholesterol, Sodium 166mg sodium, Carbohydrate 4g carbohydrate (2g sugars, Fiber 1g fiber), Protein 23g protein. Diabetic Exchanges
PEPPERED PETRALE SOLE WITH MUSHROOMS AND LAVENDER
Most any mild white fish can be substituted for the sole: cod, orange roughy, tilapia, haddock, Dover sole, etc. For this particular recipe I chose Oregon-caught petrale sole. Mmm, I think this would pair well with a simple baked potato or fresh pasta and perhaps a tossed salad or grilled/roasted corn on the cob, if you ask me. Oh, and a glass of Sauvignon Blanc, s'il vous plait! Adapted from lavenderhillsofkentucky.com.
Provided by COOKGIRl
Categories Spring
Time 20m
Yield 4 fillets
Number Of Ingredients 12
Steps:
- In a large skillet on medium heat, sauté mushrooms and garlic in butter for 1 minute.
- Place fillets over mushrooms and sprinkle with the dried lavender (or my posted Lavender Rub), cracked black pepper (omit if using rub), and smoked paprika.
- Cover and cook over low-medium heat for 5-10 minutes or until fish flakes easily with a fork, adding the tomato slices the last minute of cooking. (The petrale sole cooked a total of 6 1/2 minutes. fyi).
- Garnish each fillet with lemon slices, green onions (and/or chives) and a sprig of fresh lavender. Season with salt, to taste.
PAN-SEARED PETRALE SOLE WITH LOCAL WINTER VEGETABLES
Steps:
- Sprinkle fillets with 2 1/2 teaspoons salt and 1 teaspoon pepper. In large nonstick skillet over moderately high heat, heat 1/2 tablespoon oil until hot but not smoking. Working in two batches (wipe pan clean and add 1 1/2 teaspoons oil between batches), fry fish until golden, about 3 minutes per side. Transfer to platter and loosely cover with foil to keep warm.
- In large nonstick skillet over moderate heat, heat remaining tablespoon oil. Add leeks and garlic and sauté 2 minutes. Add butter, broccolini, cauliflower, and green beans and sauté until vegetables are crisp-tender, about 8 to 10 minutes.
- Transfer vegetables to serving platter and sprinkle with remaining teaspoon salt and 1/2 teaspoon pepper. Top with fish and drizzle with any butter and pan juices remaining in skillet.
PETRALE SOLE WITH LEMON-SHALLOT BRUSSELS SPROUTS
To prepare the brussels sprouts before cutting them, be sure to pull off the tough outer leaves. Thin slicing and simple seasonings will convert those who aren't fans of brussels sprouts. Petrale sole, a Pacific Coast fish, is prized for its delicate flavor and thick fillets.
Provided by Jill Silverman Hough
Categories Fish Sauté Thanksgiving Low Cal High Fiber Dinner Fall Healthy Brussels Sprout Shallot Lemon Juice Bon Appétit Pescatarian Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 2 servings
Number Of Ingredients 11
Steps:
- Combine flour, lemon peel, coarse salt, and 1/2 teaspoon white pepper in shallow bowl.
- Heat 1 tablespoon olive oil in each of 2 large skillets over medium heat. Coat fish in flour mixture and shake off excess. Add fish to skillets and cook until opaque and golden brown, 1 to 2 minutes per side. Remove from heat and season to taste with salt. Cover loosely with foil and set aside.
- Wipe out 1 skillet. Add remaining 1 tablespoon olive oil and heat over medium heat. Add shallots and sauté until almost translucent, about 2 minutes. Add brussels sprouts and broth. Increase heat to mediumhigh and cook, stirring occasionally, until brussels sprouts are tender and liquid is almost completely absorbed, about 8 minutes. Remove from heat. Stir in butter. Season to taste with salt and white pepper.
- Spoon brussels sprouts onto plates. Top with fish, sprinkle with chopped parsley, and serve.
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