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
PAN-FRIED DOVER SOLE
Steps:
- Spread crushed crackers onto a plate. Pour eggs into a shallow dish.
- Place fish in a 1-gallon plastic bag and add flour; gently shake until completely coated.
- Heat oil in a large, non-stick skillet over medium-high heat.
- Dip each flour-coated piece of fish in the egg, allowing excess to drip back into dish. Press coated fish in the cracker crumbs until evenly coated.
- Fry fish in the hot oil until lightly browned and fish flakes easily with a fork, about 5 minutes per side. Season fish with dill and salt.
Nutrition Facts : Calories 303 calories, Carbohydrate 18.6 g, Cholesterol 153.2 mg, Fat 12.7 g, Fiber 0.7 g, Protein 27 g, SaturatedFat 2.5 g, Sodium 354.6 mg, Sugar 0.3 g
CRISPY PAN-FRIED SOLE
My daughter has been wanting to try fish recipes but does not like a real 'fishy' taste. She found this recipe in the April 2005 edition of the All You magazine. It is served with shredded zucchini and sliced new potatoes. ( I was informed to add that too) :)
Provided by lauralie41
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a shallow bowl, beat eggs. In another shallow bowl, combine the following four ingredients.
- Dip the fish pieces into the crumbs, into the egg, and than into the crumbs again. Pat crumbs into fish fillets.
- In 12-inch non-stick skillet, heat 1 tablespoon butter and 1 tablespoon oil until butter melts. Add 2 pieces of fish and cook. Only turn fish once while browning both sides, approximately 6 minutes.
- When fillets are golden brown add remaining butter, oil, and fish. Repeat the steps above to cook fillets.
SWEET AND SOUR PANFRIED SOLE
A Williams-Sonoma recipe that is quick, delicious and has an Asian twist! I like to serve this with rice and a steamed veggie. This is a great method for any white fish, with or without the sauce. Enjoy. :)
Provided by LifeIsGood
Categories Chinese
Time 25m
Yield 4 serving(s)
Number Of Ingredients 12
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.
Nutrition Facts : Calories 396.7, Fat 18.3, SaturatedFat 3.7, Cholesterol 166.3, Sodium 974.4, Carbohydrate 29.2, Fiber 1.4, Sugar 7.5, Protein 27.8
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