Fillet Of Sole With Greens And Mango Yogurt Sauce Recipes

FILLET OF SOLE WITH GREENS AND MANGO YOGURT SAUCE

Steps:

• For the dressing, heat the oil with the chili pepper over low heat until the oil reaches 125 to 135 degrees, or warm to the touch. Remove from the heat and allow to steep for two hours. Reserve.
• In a bowl, combine the vinegar, mustard and the seasonings and mix thoroughly. Gradually whisk in the chili oil. Set aside.
• For the sauce, in a small bowl combine the yogurt and mayonnaise and whisk in the curry. Allow to set for half an hour. Then add the remaining ingredients for the sauce. Cover and chill.
• Tear the greens into bite-size pieces. Wrap in a towel and refrigerate. Refrigerate the artichoke hearts.
• Bring a small pot of lightly salted water to the boil. Add the beans and cook for two to five minutes, or until just tender. Drain under cold water and drain again. Set aside.
• Repeat the process with the carrots and cook for three to five minutes or until just tender. Drain under cold water and drain again.
• Combine the diced mango with the lemon juice in a small bowl and cover tightly.
• For the fish, in a large Teflon pan, melt one tablespoon of butter over medium heat.
• Cook the fish over medium heat for two or three minutes on each side. Set aside in a warm place.
• In a large bowl, combine the greens, vegetables and remaining mango with enough dressing to coat the greens. Divide among four plates. Carefully place the sole over the greens. Serve immediately and pass the sauce at the table.

EASY SOLE MEUNIERE (BAREFOOT CONTESSA)

Steps:

• Preheat the oven to 200 degrees F.
• Have 2 heat-proof dinner plates ready.
• Combine the flour, 1 teaspoon 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.