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.
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
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
PORTUGUESE-STYLE BAKED FISH
My mom makes this and its also very common in the Portuguese restaurants of SE New England. This is fantastic with spaghetti and even better with roasted potatoes.
Provided by Transylmania
Categories Portuguese
Time 55m
Yield 4-6 serving(s)
Number Of Ingredients 15
Steps:
- In a skillet heat the olive oil. Add the onions, leeks, and garlic, and saute over medium heat till transparent (about 5 minutes).
- Add peeled tomatoes, tomato paste, and seasonings. Cook for about 15 minutes over medium heat.
- Preheat the oven to 350.
- In a baking pan pour about 1/3 of the sauce.
- Put the fish fillets on top of the sauce. Top with the sliced green pepper.
- Pour the wine over this and then top with lemon slices.
- Pour the rest of the tomato sauce over all and then top with minced parsley.
- Bake this for about 25 minutes, or until the fish is done and the sauce is bubbly. Serve with pasta or potatoes. This is great!
Nutrition Facts : Calories 426.7, Fat 9.4, SaturatedFat 1.4, Cholesterol 124.7, Sodium 476.3, Carbohydrate 20.1, Fiber 4, Sugar 8.3, Protein 55
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
PORTUGUESE FILET OF SOLE
You may or may not know, a lot of fish is eaten in Portugal. Here is a simple recipe prepared under the broiler.
Provided by threeovens
Categories Portuguese
Time 20m
Yield 8 serving(s)
Number Of Ingredients 7
Steps:
- Arrange fillet in broiler pan and sprinkle with a little lemon juice and dot with butter. Broil until fish begins to brown, then remove.
- Combine the remaining lemon juice, sherry, soy sauce, parsley, and egg yolk; mix well. Spoon over fish and return to broiler until sauce begins to bubble.
- Serve at once.
MEDITERRANEAN SOLE
This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil., In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly., Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges
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