Sweet And Sour Panfried Sole Recipes

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PAN-SAUTEED SOLE



Pan-Sauteed Sole image

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

2 fish fillets, such as lemon sole
Salt
Wondra flour, for dusting
1 1/2 tablespoons butter
5 thin lemon slices

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



Pan-Fried Dover Sole image

I created this recipe by combining a very light and tasty fish with an egg and crumb coating, adapted from the way that I used to fry the fish I caught from the lake as a kid in northern WI.

Provided by Ptrachte

Categories     Seafood     Fish

Time 30m

Yield 4

Number Of Ingredients 7

1 cup crushed saltine crackers
2 eggs, beaten
1 pound Dover sole
¼ cup all-purpose flour
2 tablespoons vegetable oil, or more as needed
1 pinch fresh dill, or to taste
salt to taste

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

SWEET AND SOUR FISH



Sweet and Sour Fish image

Haven't tried this one yet. Posting for potential future use. My kids like sweet and sour everything else, so why not fish. From BHG Big Book of Healthy Family Dinners.

Provided by ratherbeswimmin

Categories     One Dish Meal

Time 1h20m

Yield 4 serving(s)

Number Of Ingredients 10

1 lb tuna (1-inch thick) or 1 lb other fish steaks (1-inch thick)
2 tablespoons brown sugar
2 tablespoons vinegar
2 tablespoons low sodium soy sauce
4 teaspoons cornstarch
2/3 cup chicken broth
1 medium green bell peppers or 1 medium red bell pepper, cut into 1-inch pieces
1 medium carrot, sliced thinly on the bias
1/2 cup seedless grapes, halved
2 cups hot cooked rice (seasoned as desired)

Steps:

  • If fish is frozen, then thaw.
  • Rinse fish, pat dry with paper towels.
  • Cut fish into 1-inch cubes.
  • In a large saucepan, cook fish in boiling water, covered, for 5 minutes or just until the fish flakes; drain well; set aside and keep warm.
  • In a small mixing bowl, stir together the brown sugar, vinegar, soy sauce, and cornstarch until well blended; set aside.
  • In a medium saucepan, add the chicken broth, red bell pepper, and carrot; bring to boiling.
  • Lower heat and simmer for 3 minutes or until vegetables are crisp-tender.
  • Stir brown sugar mixture into vegetable mixture.
  • Cook and stir until thickened and bubbly.
  • Cook and stir for 2 more minutes.
  • Gently stir in fish and grapes.
  • Cook about 1 minute longer or until heated through.
  • Serve over hot cooked rice.

Nutrition Facts : Calories 320.4, Fat 3.1, SaturatedFat 0.5, Cholesterol 36.3, Sodium 503.4, Carbohydrate 43.1, Fiber 1.5, Sugar 11.4, Protein 27.7

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