TASTE YOUR SOLE-SAUTEED AND SPICY!
Make and share this Taste Your Sole-Sauteed and Spicy! recipe from Food.com.
Provided by 2Bleu
Categories Healthy
Time 20m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- In a shallow bowl soak the fillets in the milk for 15 minutes. Meanwhile, in another shallow bowl toss together the flour, spice mixture, and salt. set aside.
- In a large skillet heat the oil until hot. Dust the fillets with the flour mixture, shaking off the excess and add them to the pan, skinned side up.
- Saute for 2 minutes on each side or until just cooked through. Serve with lemon wedges.
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.
SAUTEED FILLET OF SOLE WITH FRESH TOMATO AND GINGER SAUCE
Provided by Pierre Franey
Categories dinner, weekday, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Place tomatoes in boiling water for about 10 seconds. Drain, and pull away skins; remove cores. Cut tomatoes crosswise and into 1/4-inch cubes.
- Heat olive oil in saucepan, add shallots and garlic. Cook briefly. Do not brown. Add tomatoes, ginger, cumin, and salt and pepper to taste. Bring to a boil and simmer 5 minutes.
- Place tomato mixture in a blender. Add 1 tablespoon butter, and blend quickly to a fine texture. Check seasoning; transfer to small saucepan and keep warm.
- Meanwhile, sprinkle fillets with salt and pepper to taste. Pour milk into a shallow bowl; put the flour on a dish. Dredge each fillet with flour, patting so flour adheres and shaking to remove excess.
- Heat vegetable oil in a large nonstick skillet over medium-high heat. Place as many fillets in the pan as will fit in one layer without crowding.
- Brown fillets thoroughly on one side; turn, and brown on other side. Cooking will take about 2 minutes on each side, depending on the thickness of the fillets. Do not overcook.
- Divide tomato mixture equally among four warm serving plates. Place fillets over tomatoes, and keep warm.
- While the pan is still warm, wipe it out with a paper towel and return it to medium-high heat. Add the remaining butter, and cook until hazelnut brown. Add lemon juice, and pour equally over each serving. Top with basil or parsley.
Nutrition Facts : @context http, Calories 405, UnsaturatedFat 14 grams, Carbohydrate 19 grams, Fat 26 grams, Fiber 2 grams, Protein 24 grams, SaturatedFat 9 grams, Sodium 808 milligrams, Sugar 4 grams, TransFat 1 gram
SAUTEED SOLE OR FLOUNDER
Make and share this Sauteed Sole or Flounder recipe from Food.com.
Provided by Bev I Am
Categories Very Low Carbs
Time 10m
Yield 4 serving(s)
Number Of Ingredients 6
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.
Nutrition Facts : Calories 291.4, Fat 17.5, SaturatedFat 6.6, Cholesterol 104.6, Sodium 199.2, Protein 32.2
SPICY SAUTéED SPINACH
I've been blessed and cursed with being able to season recipes to taste. Like my grandmother, a pinch of this, a dab of that, and where does it get me? I'm never able to recreate some really awesome recipes. I thought I'd take an opportunity to document this recipe for spinach, so I can make it again and again.
Provided by brightdawn1891
Categories One Dish Meal
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Chop onion and mince garlic cloves (I usually throw them together in my electric food chopper)and set aside.
- Heat skillet to medium high heat.
- If bacon isn't precooked, cook bacon until crisp.
- Crumble bacon into bits and set aside.
- Discard bacon grease or save for later use.
- Spray the same pan in which the bacon was cooked with nonstick cooking spray.
- Sauté onion and garlic until tender.
- Add frozen spinach and continue cooking until spinach is thawed.
- Add crumbled bacon bits, nutmeg, dill, black pepper, and salt to taste.
- Continue cooking until most of the moisture from the spinach has evaporated.
- Serve alone, as a side, inside an omelet, or use it to make a quiche.
- Enjoy!
Nutrition Facts : Calories 56.1, Fat 1.1, SaturatedFat 0.5, Sodium 94, Carbohydrate 9.3, Fiber 4.6, Sugar 2.4, Protein 5.4
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
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