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
SAUTEED FILLET OF SOLE WITH FRESH TOMATO AND GINGER SAUCE
Provided by Pierre Franey
Categories dinner, weekday, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Place tomatoes in boiling water for about 10 seconds. Drain, and pull away skins; remove cores. Cut tomatoes crosswise and into 1/4-inch cubes.
- Heat olive oil in saucepan, add shallots and garlic. Cook briefly. Do not brown. Add tomatoes, ginger, cumin, and salt and pepper to taste. Bring to a boil and simmer 5 minutes.
- Place tomato mixture in a blender. Add 1 tablespoon butter, and blend quickly to a fine texture. Check seasoning; transfer to small saucepan and keep warm.
- Meanwhile, sprinkle fillets with salt and pepper to taste. Pour milk into a shallow bowl; put the flour on a dish. Dredge each fillet with flour, patting so flour adheres and shaking to remove excess.
- Heat vegetable oil in a large nonstick skillet over medium-high heat. Place as many fillets in the pan as will fit in one layer without crowding.
- Brown fillets thoroughly on one side; turn, and brown on other side. Cooking will take about 2 minutes on each side, depending on the thickness of the fillets. Do not overcook.
- Divide tomato mixture equally among four warm serving plates. Place fillets over tomatoes, and keep warm.
- While the pan is still warm, wipe it out with a paper towel and return it to medium-high heat. Add the remaining butter, and cook until hazelnut brown. Add lemon juice, and pour equally over each serving. Top with basil or parsley.
Nutrition Facts : @context http, Calories 405, UnsaturatedFat 14 grams, Carbohydrate 19 grams, Fat 26 grams, Fiber 2 grams, Protein 24 grams, SaturatedFat 9 grams, Sodium 808 milligrams, Sugar 4 grams, TransFat 1 gram
TASTE YOUR SOLE-SAUTEED AND SPICY!
Make and share this Taste Your Sole-Sauteed and Spicy! recipe from Food.com.
Provided by 2Bleu
Categories Healthy
Time 20m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- In a shallow bowl soak the fillets in the milk for 15 minutes. Meanwhile, in another shallow bowl toss together the flour, spice mixture, and salt. set aside.
- In a large skillet heat the oil until hot. Dust the fillets with the flour mixture, shaking off the excess and add them to the pan, skinned side up.
- Saute for 2 minutes on each side or until just cooked through. Serve with lemon wedges.
SAUTEED SOLE OR FLOUNDER
Make and share this Sauteed Sole or Flounder recipe from Food.com.
Provided by Bev I Am
Categories Very Low Carbs
Time 10m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Heat butter and oil in a large skillet until hot.
- Dip the fish first in buttermilk, then in the flour, shaking to remove excess flour.
- Sauté fish for 2-3 minutes per side, depending on thickness of fish.
- Remove fish from the pan, drain on paper toweling or a paper bag.
- Serve with lemon wedges.
- Variations:.
- With Browned Butter and Almonds: After the fish is cooked through, place on a hot serving dish and keep warm. Clean out the pan and add about 3 TBSP butter. Cook the butter over medium heat until it is lightly browned, adding 2 TBSP slivered almonds just as the color of the butter is turning. Pour the browned butter and almonds over the fish.
- With Herbs and Butter: Follow directions above, but adding chopped chives and parsley (or chopped sweet marjoram or chirvil) to the butter. Sauté the herbs with the butter for 30 seconds. Pour the herb butter over the fish before serving.
Nutrition Facts : Calories 291.4, Fat 17.5, SaturatedFat 6.6, Cholesterol 104.6, Sodium 199.2, Protein 32.2
SAKE-STEAMED SOLE WITH SPICY SLAW
This healthy fish and zippy slaw can be prepared easily on a weeknight or for a special occasion. I like to serve the dish with steamed jasmine rice. -Donna Noel, Gray, Maine
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 18
Steps:
- In a large skillet, combine the first 7 ingredients. Bring to a boil; add fish. Reduce heat; cover and simmer until fish just begins to flake easily with a fork, 8-10 minutes., Meanwhile, in a large bowl, combine the cabbage, cucumber, radishes, carrot, red pepper, jalapenos, cilantro and mint. In a small bowl, combine the vinegar, soy sauce, salt and pepper; pour over vegetables and toss to coat. Serve slaw with fish.
Nutrition Facts : Calories 271 calories, Fat 7g fat (1g saturated fat), Cholesterol 71mg cholesterol, Sodium 1357mg sodium, Carbohydrate 19g carbohydrate (15g sugars, Fiber 1g fiber), Protein 25g protein.
SWEET AND SPICY GARLIC KIELBASA WITH SAUTEED HERB SPAETZLE
This sweet and spicy garlic kielbasa is rich and smooth with a spicy pop for the tongue! The sauteed herb spaetzle balances the spice just perfectly!
Provided by Kimberly Kace Leetch
Categories Meat and Poultry Recipes Pork Sausage
Time 35m
Yield 10
Number Of Ingredients 13
Steps:
- Mix flour, basil, parsley, garlic salt, and pepper together in a large bowl, and make a well in the center of the mixture.
- Whisk eggs and 1 cup water together in a medium bowl. Pour into the well in the flour. Stir until well combined; spaetzle dough will be thick and sticky.
- Bring remaining 4 cups water to a boil in a pot over high heat; add salt.
- Meanwhile, place spaetzle dough onto a cutting board. Slice off tiny dollops of dough, about the size of a pretzel stick, using a sharp knife. Drop into boiling water and cook until they float to the top of the pot, 1 to 2 minutes. Transfer dollops to a bowl using a slotted spoon. Set aside.
- Melt butter in a large frying pan over medium-high heat. Add brown sugar, garlic, and cayenne and stir until sugar is melted, about 1 minute. Add kielbasa and cooked spaetzle to butter mixture; stir over medium-high heat until kielbasa is warmed, 4 to 5 minutes.
Nutrition Facts : Calories 522.6 calories, Carbohydrate 42.8 g, Cholesterol 147.7 mg, Fat 31.9 g, Fiber 1.4 g, Protein 15.8 g, SaturatedFat 13.4 g, Sodium 1819.6 mg, Sugar 12.1 g
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