Sweet And Sour Panfried Sole Recipes
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
SWEET AND SOUR FISH
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
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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