SOLE WITH LEMON-CAPER SAUCE
Provided by Giada De Laurentiis
Categories main-dish
Time 20m
Yield 2 to 4 servings
Number Of Ingredients 12
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 WITH LEMON-BUTTER SAUCE
Lemon slices help keep the fish moist during cooking. For a simple sauce, we combined lemon juice, white wine, and butter.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 20m
Number Of Ingredients 6
Steps:
- Place wine in a large, lidded skillet. Fold each sole fillet into thirds. Arrange in skillet; season with coarse salt and ground pepper. Lay two overlapping lemon slices on each piece of fish.
- Bring wine to a boil; reduce heat to medium-low. Cover; simmer gently until fish is opaque throughout, 3 to 5 minutes. With a spatula, transfer fish to serving plates.
- Return liquid in skillet to a boil; cook until reduced to 1/3 cup, 1 to 2 minutes. Add lemon juice; remove from heat. Whisk in butter until smooth. Season with salt; strain, if desired. Serve with fish; garnish with fresh herbs and pepper, if desired.
Nutrition Facts : Calories 287 g, Fat 11 g, Fiber 2 g, Protein 38 g
SOLE WITH SHRIMP SAUCE
"I found this recipe 30 years ago when my husband was in the Army. I tweaked it to cut down on butter and flour, but it's as good as the original. We love it and eat it often." -Laura McDowell, Lake Villa, Illinois
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- Place fillets in a 15x10x1-in. baking pan coated with cooking spray; sprinkle with seasonings. In a large nonstick skillet coated with cooking spray, cook mushrooms over medium heat until tender. Spoon over fish. , Bake at 350° for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in the same skillet, cook onion in butter over medium heat until tender. Stir in the flour, salt, paprika and pepper until blended. , Gradually stir in milk and broth. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the shrimp, 3 tablespoons cheese, parsley and basil; heat through. Spoon sauce over fish; sprinkle with cayenne and remaining cheese.
Nutrition Facts : Calories 338 calories, Fat 9g fat (4g saturated fat), Cholesterol 224mg cholesterol, Sodium 741mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 1g fiber), Protein 52g protein. Diabetic Exchanges
POACHED FILLET OF SOLE IN CELERY SAUCE
Provided by Molly O'Neill
Categories dinner, main course
Time 4h15m
Yield Four servings
Number Of Ingredients 12
Steps:
- For the sauce, line a sieve with cheesecloth and place over a bowl. Place the yogurt in the sieve and set aside for 3 to 4 hours to drain off all of the liquid. Discard the liquid, place this yogurt cheese in a bowl and whisk until smooth. Whisk in the remaining ingredients and set aside.
- For the sole, roll up each piece of sole lengthwise and secure with a toothpick. Place the celery juice in a large saucepan and bring to a simmer. Adjust the heat so that the liquid is at a slow simmer. Add the sole fillets and poach until cooked through, about 8 minutes. Carefully remove the fillets from the liquid.
- Toss together the garnish ingredients. Spoon some of the sauce in the center of each of 4 plates. Remove the toothpicks from the sole fillets and place 2 of the rolls over the sauce on each plate. Arrange the garnish mixture in a circle around the sauce and serve immediately.
Nutrition Facts : @context http, Calories 146, UnsaturatedFat 1 gram, Carbohydrate 10 grams, Fat 3 grams, Fiber 3 grams, Protein 20 grams, SaturatedFat 1 gram, Sodium 777 milligrams, Sugar 6 grams, TransFat 0 grams
POACHED FILLET OF SOLE
Make and share this Poached Fillet of Sole recipe from Food.com.
Provided by spritzker
Categories Low Cholesterol
Time 25m
Yield 1-2 serving(s)
Number Of Ingredients 11
Steps:
- In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
- Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
- Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
- Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
- This is good with brown rice and a salad.
Nutrition Facts : Calories 398.1, Fat 14.1, SaturatedFat 2.4, Cholesterol 102.2, Sodium 696.1, Carbohydrate 26.8, Fiber 3.5, Sugar 8, Protein 32.6
ORANGE AND FENNEL POACHED SOLE
Categories Citrus Fish Poach Quick & Easy Low Cal Wheat/Gluten-Free Orange Fennel White Wine Gourmet
Yield Serves 2
Number Of Ingredients 9
Steps:
- In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat, and swirl in the butter. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.
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