Lemon Sole Fish Food

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.

HOW TO COOK LEMON SOLE

Steps:

• Buy sole fillets with moist flesh and a mild scent. Avoid fillets that have a strong, fishy odor. They should look freshly cut. For the best results, cook the fillets immediately. If you can't cook them right away, store the sole for up to 2 days in the coldest part of your fridge. Frozen sole fillets should also smell mild. Look for frozen fillets that are tightly packaged. Make sure there's no visible ice or blood. Store frozen sole fillets in the freezer for up to 3 months.
• Dry the fillets gently with a paper towel. Excess moisture on the fish can cause the flour coating to clump up. Before you coat the sole fillets with flour, gently pat both sides of each fillet with a paper towel.
• Place the flour on a large plate. Measure out ¼ cup (30 g) of all-purpose flour and spread it evenly over the surface of a large plate or dish. Choose a plate or dish that is large enough to easily accommodate the length of your sole fillets. A large serving platter would work great for this.
• Season the sole fillets with the kosher salt. Measure out ½ teaspoon (2 g) of kosher salt. Working with 1 fillet at a time, sprinkle the salt on each side. Continue doing this until you've seasoned all 4 of the fillets.
• Coat both sides of each fillet with the flour. Place 1 fillet flat on the flour-covered plate. Pick the fillet up and lay it down on the other side. Shake the fillet gently to remove any excess flour. Place the flour-coated fillets on a clean plate and set them aside for now.
• Melt 1 tablespoon (14 g) of butter in a large skillet. Use a stainless steel or a cast iron skillet. Turn the burner to medium and place the skillet on top of it. Allow the butter to melt until it coats the bottom of the skillet.
• Slice the lemon and cook the slices for 2 minutes. Trim both ends off the lemon but leave the lemon peel intact. Slice the lemon into 12 thin circles. Lightly brown the lemon pieces in the skillet, stirring them occasionally as they cook. You may need 2 lemons if yours are very small.
• Add the fillets to the skillet and cook the first side for 2 minutes. Push the browned lemon pieces to the side of the skillet, then lay the fillets flat at the bottom of the skillet. Depending on the size of your skillet, you may need to work in batches.
• Flip over the fillets with a spatula and cook for another 2 minutes. You'll know the fillets are fully cooked when the flesh is a uniform color throughout. The fillets should flake easily when they're ready to be taken out of the skillet. If you're working in batches, place the cooked fillets aside on a clean plate and repeat the process with the remaining pieces.
• Add 2 tablespoons (23.3 g) of capers and the rest of the butter to the skillet. Stir the ingredients together but leave the browned lemon pieces to the side or transfer them to a clean plate. Remove the skillet from the heat and turn off the burner. Grab the skillet handle and tilt it so that the butter swirls around the bottom and melts. The butter should melt within 30 seconds or so.
• Plate the fillets and spoon the butter sauce over them. Add 1 fillet to each serving plate. Spoon or ladle an equal amount of the butter and caper mixture over each fillet, drizzling the sauce from end to end.
• Top each fillet with 1-2 browned lemon slices and serve the dish. Use the remaining lemon slices as garnish for each plate. Serve the sole fillets right away -- they're best enjoyed while hot. Refrigerate leftovers in an airtight container and consume them within 3-4 days.

LEMON SOLE

Steps:

• Preheat 2 medium non-stick skillets over medium-low heat for 5 minutes.
• Meanwhile, lay the fillets on a piece of wax paper, parchment, or a baking sheet and blot dry with paper towels. Season the fillets with salt and pepper. (If the fillets tapers down to a very thin tail, fold the tail back to make a more uniformly thick fillet.) Put the flour on a plate. Dredge the rounded-sides of the fillets in the flour and shake off any excess.
• Raise the heat to medium-high and add 1 tablespoon of butter to each skillet. When the butter stops foaming, add 2 fillets to each pan, rounded-side down, and cook, lightly shaking the skillets occasionally, until golden brown, about 2 minutes. Turn off the heat, flip the fillets with a spatula, and let the fillets finish cooking in the residual heat in the pans, about 2 minutes more. Transfer the fillets to 4 warm plates and cover loosely with foil.
• Add the lemon juice and water to one of the skillets. While moving the skillet in a circular motion, add the remaining 3 tablespoons butter, little by little, until melted and a smooth, creamy sauce is formed. Stir in the parsley and thyme and season with salt and pepper to taste. Spoon some of the sauce over each fillet and serve immediately.

SOLE WITH LEMON-CAPER SAUCE

Steps:

• Using a paper towel, dry the sole fillets very well. Season the fish evenly with 1 teaspoon salt. Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 fillets in the flour. Shake off the excess flour and add the fish to the skillet. Reduce the heat to medium high. Cook the fillets until beginning to brown around the edges on the first side, 2 to 3 minutes. Using a fish spatula, flip the fish gently and cook for another 30 seconds. Remove the fillets to a plate and continue with the remaining 1 tablespoon olive oil, 1 tablespoon butter and fish.
• When all 4 fillets are cooked and out of the skillet, add the capers and garlic and cook over medium heat, stirring, until fragrant, about 15 seconds. Add the chicken stock and lemon juice and stir, scraping up the bits from the bottom. Season with the remaining 1/4 teaspoon salt. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining 2 tablespoons butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.

SOLE MEUNIèRE

Steps:

• Check the fish for small bones and pull any out with tweezers. In a large shallow bowl, season the flour with a little salt and black pepper. Toss the fish in the flour, coating well, and shake off any excess.
• Heat the oil in a large frying pan. Add the fish and cook, skin-side down, for 2 mins. Use a fish slice or large spatula to turn, then cook the other side for 1-2 mins until golden.
• Remove the fish to a warmed plate, then season. Wipe out the pan with kitchen paper. Return the pan to the heat, then add the butter. Heat until it melts and begins to turn a light brown, then mix in the lemon juice and capers, if using. Swirl in the pan for a few secs, return fish to the pan and spoon over any juices. Serve immediately.

EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE

Steps:

• Mix the flour with seasoned salt and pepper in a shallow dish.
• Dredge the fish fillets in the flour mixture.
• Heat a large skillet over high heat.
• Add in about 3 tablespoons butter to the hot skillet.
• Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
• Add in the remaining 4 tablespoons butter and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
• Season the sauce with salt and pepper.
• Pour the warm sauce over the fish.
• Serve immediately.