Pan Sauteed Soleflounder Parmesan Food

PAN-SAUTEED SOLE

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.

EASY GARLIC PARMESAN BAKED FLOUNDER RECIPE (20 MINS)

Steps:

• Heat the oven to 350 degrees F.
• Pat the fish dry and season it well with kosher salt and black pepper on both sides. Arrange the fish in a large pan and add the zucchini and onions next to it and season them with salt and pepper.
• In a small mixing bowl, add the garlic, spices, lemon juice, and olive oil. Whisk to combine.
• Pour the sauce all over the fish and vegetables.
• Bake in the heated oven for 7 to 10 minutes, then carefully remove the pan and sprinkle the grated parmesan all over the fish and vegetables. Return the pan to the oven and bake for another 3 to 5 minutes or so until the fish is flaky and the cheese has melted some. (Flounder fillets are thin and should not take too long to cook. Be careful not to overcook them).

BAKED FLOUNDER WITH PANKO AND PARMESAN

Steps:

• Preheat oven to 400 degrees F (200 degrees C). Lightly grease a large, shallow baking dish.
• Arrange flounder fillets on prepared baking dish and brush with 1 tablespoon butter. Combine remaining 3 tablespoons butter with bread crumbs, Parmesan cheese, salt, pepper, and thyme in a bowl; sprinkle over flounder.
• Bake in preheated oven until fish flakes easily with a fork, 15 to 20 minutes. Carefully transfer fillets to a plate with a spatula.

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.

SAUTEED SOLE OR FLOUNDER

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.

SOLE MEUNIèRE

Steps:

• Heat oven to 200 degrees and place a large oven-safe plate or baking sheet inside.
• Place flour on a large, shallow plate. Season both sides of fish fillets with salt and pepper to taste. Dredge fish in flour, shaking off excess.
• In a 12-inch nonstick or enamel-lined skillet over medium-high heat, heat 2 tablespoons clarified butter until bubbling. Place half of the fish fillets in the pan and cook until just done, 2 to 3 minutes per side, then transfer to the plate or baking sheet in the oven to keep warm. Add 2 more tablespoons clarified butter to skillet and heat until bubbling, then cook remaining fillets. Wipe out the skillet.
• Arrange the fish on a warm serving platter. Top with parsley. In reserved skillet, heat remaining 4 tablespoons unsalted butter until bubbling and golden, 1 to 2 minutes, then pour evenly over fillets. Serve immediately, with lemon wedges on the side.