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.
PORTUGUESE FILET OF SOLE
You may or may not know, a lot of fish is eaten in Portugal. Here is a simple recipe prepared under the broiler.
Provided by threeovens
Categories Portuguese
Time 20m
Yield 8 serving(s)
Number Of Ingredients 7
Steps:
- Arrange fillet in broiler pan and sprinkle with a little lemon juice and dot with butter. Broil until fish begins to brown, then remove.
- Combine the remaining lemon juice, sherry, soy sauce, parsley, and egg yolk; mix well. Spoon over fish and return to broiler until sauce begins to bubble.
- Serve at once.
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
PORTUGUESE-STYLE BAKED FISH
My mom makes this and its also very common in the Portuguese restaurants of SE New England. This is fantastic with spaghetti and even better with roasted potatoes.
Provided by Transylmania
Categories Portuguese
Time 55m
Yield 4-6 serving(s)
Number Of Ingredients 15
Steps:
- In a skillet heat the olive oil. Add the onions, leeks, and garlic, and saute over medium heat till transparent (about 5 minutes).
- Add peeled tomatoes, tomato paste, and seasonings. Cook for about 15 minutes over medium heat.
- Preheat the oven to 350.
- In a baking pan pour about 1/3 of the sauce.
- Put the fish fillets on top of the sauce. Top with the sliced green pepper.
- Pour the wine over this and then top with lemon slices.
- Pour the rest of the tomato sauce over all and then top with minced parsley.
- Bake this for about 25 minutes, or until the fish is done and the sauce is bubbly. Serve with pasta or potatoes. This is great!
Nutrition Facts : Calories 426.7, Fat 9.4, SaturatedFat 1.4, Cholesterol 124.7, Sodium 476.3, Carbohydrate 20.1, Fiber 4, Sugar 8.3, Protein 55
SOLE FRANCESE
Make and share this Sole Francese recipe from Food.com.
Provided by Hugce
Categories < 30 Mins
Time 20m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 300 degrees.
- Heat olive oil and butter in non stick skillet over medium high heat.
- Dredge sole in flour.
- Mix eggs, parmesan and salt.
- Dip floured sole into egg batter and place in hot pan.
- Cook sole in batches being careful not to crowd in pan.
- Cook until nicely browned (1 1/2 minutes per side).
- Remove to oven safe platter and keep warm in oven.
- Repeat adding more oil and butter to pan as needed until all are cooked.
- When done, add lemon juice, garlic, marsala and corn starch to pan stirring until thickened.
- Place sauce over sole and cut up lemon and sprinkle over sole.
FILLET OF SOLE KAWAI
Make and share this Fillet of Sole Kawai recipe from Food.com.
Provided by Pegeleh
Categories High Protein
Time 25m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Sprinkle lime juice over filets and let stand 10-15 minute.
- Coat filets in flour and fry in butter until browned.
- Remove filets from pan to serving platter retaining oil and drippings in pan.
- Add cream to frying pan contents, stirring continuously.
- Bring to a boil and simmer until slightly reduced.
- Scrape bits of fish loose from bottom of pan.
- Spoon cream mixture over filets and top with chopped nuts.
- Garnish with lime and/or avocado slices.
Nutrition Facts : Calories 464.4, Fat 26.1, SaturatedFat 10, Cholesterol 146.2, Sodium 232.6, Carbohydrate 11.7, Fiber 1.6, Sugar 1, Protein 45.5
FILET OF SOLE WITH LEEK SAUCE
Make and share this Filet of Sole With Leek Sauce recipe from Food.com.
Provided by dicentra
Categories < 60 Mins
Time 40m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- In a microwave-safe glass casserole microwave the butter at high power (100%) for 1 minute, or until it is melted.
- Stir in the leeks and salt to taste and microwave the mixture, covered with the lid, at high power (100%) for 10 minutes, or until the leek is tender.
- Transfer the leek mixture to a saucepan and add the wine. Season the sole with salt and pepper and fold the fillets, skinned sides in, into thirds.
- Arrange the fillets in the casserole and microwave them, covered with lid, at high power (100%) for 3 minutes, or until they just flake.
- While the fish is cooking, boil the leek mixture until almost all the liquid is evaporated. Transfer the fish with a slotted spatula to heated plates and keep it warm, covered with foil.
- Add the fish liquid remaining in the casserole to the leek mixture and boil the mixture until the liquid is reduced by half.
- Add the cream and boil the mixture, stirring, until the sauce is thickened slightly.
- Season the sauce with the lemon juice and salt and pepper, spoon it around the fish, and garnish each serving with the parsley.
Nutrition Facts : Calories 473.6, Fat 28.4, SaturatedFat 16.9, Cholesterol 163.1, Sodium 168.4, Carbohydrate 14.7, Fiber 1.6, Sugar 3.9, Protein 33
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