Nut Crusted Sole Food

NUT-CRUSTED FLOUNDER RECIPE

Steps:

• Heat oven to 400°F.
• Mix mayonnaise, mustard, garlic powder and pepper until blended.
• Place fish in single layer on baking sheet sprayed with cooking spray; spread with mayonnaise mixture. Sprinkle with chopped nut mix.
• Bake 10 to 12 min. or until fish flakes easily with fork.

BAKED HERB AND MACADAMIA CRUSTED FISH

Steps:

• Preheat oven to 180°C (360°F ) and spray a baking dish with cooking spray.
• Place fillets into dish and brush with the macadamia oil.
• In a small bowl combine the crust ingredients and mix to form a thick paste.
• Spread the macadamia crust over the top of the fish fillets. press on evenly using your hands or the back of a soon.
• Bake for approx 10 minutes , or until the fish flakes when tested with a fork. The cooking time will very depending on the thickness of the fish. Check for doneness after each few minutes.

ALMOND-&-LEMON-CRUSTED FISH WITH SPINACH

Steps:

• Preheat oven to 400 degrees F. Coat a rimmed baking sheet with cooking spray.
• Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
• Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
• Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

TOMATO AND HERB CRUSTED FILLET OF SOLE

Steps:

• Preheat oven to 360 degrees F.
• To prepare plum tomatoes, core and score tomato and place in boiling water. Cook tomatoes for approximate 1 minute. Peel skin off and remove seeds. Dice meat into small pieces. In a saute pan, cook garlic in olive oil until golden brown. Then add tomatoes and cook 30 seconds more. Add salt and pepper, to taste.
• To assemble, place filet of sole on a sizzler plate and sprinkle with parsley, salt and pepper. Place tomato mixture and toasted bread crumbs on top of fish. Bake for 10 minutes. Remove from oven and prepare the sauce mixing together the juice from the fish, lemon juice, butter, parsley, salt and pepper.

NUT CRUSTED SOLE

Steps:

• Combine almonds, wheat germ, salt,& paprika.
• In a small bowl stir together sour cream, mayonnaise, lemon juice,& soy sauce.
• Lay fish on aluminum foil in a shallow pan.
• Spread with sour cream/mayo mixture.
• Cover with nut mixture.
• Bake at 400 degrees for about 20 minutes, or until fish flakes easily.

MACADAMIA NUT CRUSTED MAHI MAHI

Steps:

• Preheat oven to 425 degrees F. In a medium bowl, stir together the nuts, panko, flour, and butter. Set aside.
• Place a piece of aluminum foil on a baking sheet and brush it liberally with vegetable oil. Place the mahi mahi on the foil and sprinkle each fillet with salt and pepper on both sides. Bake for 5 minutes. Remove from the oven and brush each fillet with the coconut milk. Divide the nut mixture among the tops of the 4 fillets, patting the mixture to spread and adhere to the fillets. Return to the oven and bake for 5 to 10 minutes, or until the crust is golden brown.
• Remove from the oven and allow to stand 10 minutes before serving.

SWEET AND SOUR PANFRIED SOLE

Steps:

• Make the Sauce:.
• Set a small saucepan over medium heat and stir together 1/4 cup water and the vinegar, soy sauce, ketchup, sesame oil, sugar and cornstarch. Bring this to a simmer and cook, stirring, until the sauce thickens - about 1 minute. Keep warm.
• Prep the Fish:.
• Lightly beat the eggs in a shallow pie dish. Spread the flour on one plate and the panko on another plate. Season the flour with a pinch each of the salt and pepper. Season the sole with a bit of salt on each side and then dip them first into the flour, then into the egg and finally the panko, coating each side evenly. You may want to press the panko into the fish with your fingertips to make sure it adheres well.
• Panfry:.
• Heat a large nonstick skillet over med.-high to high heat until just hot and then add the oil. Add the fish and fry, turning once, until golden brown on both sides (about 3-4 minutes on each side). Depending on how big your pan is/ how many filets you have, you may need to fry the fish in batches. Have the extra oil handy in case the pan gets too dry while cooking.
• Drain the fish on paper towels briefly. Then serve the fish fillets with the sauce.

PANKO-CRUSTED SOLE WITH BASIL, GARLIC AND ORANGE

Steps:

• In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
• In 12-inch nonstick skillet, heat 1/3 cup oil over high heat. Add half of the fillets, cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other side about 1 minute. Remove from skillet to warmed serving platter, cover to keep hot. Cook remaining fillets, adding more oil if neccesary. Move remaining cooked fillets to platter, cover to keep hot.
• Add garlic an chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
• Arrange fillets on serving platter or individual plates, top with the basil, garlic and orange mixture.

MACADAMIA PARMESAN SOLE

Steps:

• Put a 10- by 15-inch rimmed baking pan in oven as it preheats to 425 degrees F.
• In a 9- or 10-inch-wide pan, beat eggs to blend. On a piece of wax paper, mix Parmesan cheese and flour. Rinse sole and pat dry. Dip in egg to coat, drain off excess, then coat fish in cheese mixture. Set fish in a single layer on wax paper.
• Remove heated pan from oven; add oil and butter and swirl until butter is melted. Lay a piece of fish in pan; turn to coat with butter. Repeat with remaining fish, arranging pieces slightly apart in pan. Sprinkle fish evenly with macadamia nuts.
• Bake, uncovered, in a 425-degree F. oven until fish is just opaque in thickest part (cut to test), 7 to 10 minutes. With a wide spatula, transfer fish to a platter. Garnish with watercress and lemon halves.