Sole In Mustard Sauce Recipes

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BROILED SOLE WITH MUSTARD SAUCE



Broiled Sole With Mustard Sauce image

Make and share this Broiled Sole With Mustard Sauce recipe from Food.com.

Provided by Dancer

Categories     Fruit

Time 19m

Yield 6 serving(s)

Number Of Ingredients 6

1 1/2 lbs fresh sole fillets
3 tablespoons low-fat mayonnaise
2 tablespoons Dijon mustard
1 tablespoon chopped parsley
freshly-ground black pepper
1 large lemon, cut into wedges

Steps:

  • Coat a baking sheet with nonstick cooking spray.
  • Arrange fillets so they don't overlap.
  • In a small bowl, combine the mayonnaise, mustard, parsley, and pepper and mix thoroughly.
  • Spread the mixture evenly over the fillets.
  • Broil 3 to 4 inches from the heat for 4 minutes until fish flakes easily with a fork.
  • Arrange fillets on a serving platter, garnish with lemon wedges, and serve.

Nutrition Facts : Calories 87.2, Fat 2.4, SaturatedFat 0.5, Cholesterol 51.1, Sodium 393.6, Carbohydrate 1.6, Fiber 0.6, Sugar 0.4, Protein 14.5

SOLE WITH MUSTARD SAUCE



Sole With Mustard Sauce image

Provided by Molly O'Neill

Categories     dinner, main course

Time 3h15m

Yield Four servings

Number Of Ingredients 9

1 cup plain lowfat yogurt
2 teaspoons unsalted butter
4 sole fillets, about 5 ounces each
1/2 teaspoon kosher salt, plus more to taste
Freshly ground pepper to taste
1/2 cup minced shallots
1/2 cup white wine
1/4 cup grainy Dijon mustard
1 scallion, thinly sliced

Steps:

  • Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
  • Melt the butter in a large nonstick skillet over medium heat. Add the sole and cook until just cooked through, about 3 minutes per side. Remove from the skillet, season with salt and pepper to taste and keep warm.
  • Place the shallots in the skillet and saute until softened, about 30 seconds. Add the wine and stir frequently until reduced by half, about 2 minutes. Turn the heat to low and whisk in the mustard. Whisk in the yogurt and cook until just heated through. Stir in 1/2 teaspoon of salt and pepper to taste.
  • Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.

Nutrition Facts : @context http, Calories 205, UnsaturatedFat 3 grams, Carbohydrate 10 grams, Fat 6 grams, Fiber 2 grams, Protein 22 grams, SaturatedFat 3 grams, Sodium 639 milligrams, Sugar 6 grams, TransFat 0 grams

SOLE WITH TARRAGON-MUSTARD SAUCE



Sole With Tarragon-Mustard Sauce image

A PLEASANT new way to enjoy whitefish. The mustard really gives it a kick and makes a great partner with the tarragon-yogurt.

Provided by Laurawombat Garcia

Categories     Lunch/Snacks

Time 12m

Yield 4 serving(s)

Number Of Ingredients 7

1 1/4 lbs other white fish or 1 1/4 lbs halibut
1/2 fresh lemon
2 tablespoons mayonnaise
4 tablespoons plain yogurt
1 tablespoon Dijon mustard or 1 tablespoon american prepared mustard
1 tablespoon lemon juice
1 teaspoon dry tarragon

Steps:

  • After frying the fish, mix remaining ingredients together until smooth. Ladle over fish and serve.

Nutrition Facts : Calories 174.6, Fat 4.8, SaturatedFat 1.1, Cholesterol 72, Sodium 216.9, Carbohydrate 4.8, Fiber 0.8, Sugar 1.4, Protein 27.8

PAN-SEARED SOLE WITH A WHITE WINE MUSTARD SAUCE AND ZUCCHINI FRITTERS AND RICE ALMANDINE WITH CRANBERRIES



Pan-Seared Sole with a White Wine Mustard Sauce and Zucchini Fritters and Rice Almandine with Cranberries image

Provided by Food Network

Categories     main-dish

Time 1h10m

Yield 3 servings

Number Of Ingredients 20

3 sole fillets
Salt and pepper
Olive oil, for sauteing
White Wine Mustard Sauce, recipe follows
Green olives, chopped
Zucchini Fritters, recipe follows
Rice Almandine, recipe follows
1 cup white wine
1 cup yellow mustard
1 cup heavy cream
3 zucchini
Salt
1 egg, beaten
1/2 cup Italian bread crumbs
1 clove garlic, minced
Vegetable oil, for sauteing
1 cup long grain rice
1/8 cup dried cranberries
1/4 cup slivered almonds
1 tablespoon butter

Steps:

  • Remove skin the sole fillets with a knife, leaving only the white flesh of the fish. Season each fillet on both sides with salt and pepper. In a large saute pan, heat just enough olive oil to cover the bottom of the pan, over high heat. Place the sole fillets in the pan and sear both sides until they are slightly brown and cooked through. Top each fillet with the white wine mustard sauce and diced green olives. Plate with Zucchini Fritters and Rice Almandine.
  • In a medium sized saute pan, reduce the wine by 1/2 over medium-high heat. Add the mustard and the cream and stir thoroughly until the flavors have combined.
  • Thoroughly clean the skin of the zucchini. With a standing grater, shred the zucchini and place in colander to drain the water. Add salt, to taste. In a medium sized bowl, combine the egg, breadcrumbs, and garlic. Add the zucchini to the bowl and toss until it is covered with the breadcrumb mixture. Form the mixture into small patties. In a large saute pan, heat vegetable oil over medium-high heat, and add the patties to the pan. Cook the fritters until both sides are browned and crispy.
  • In a small pot, bring 2 cups of water to a rolling boil. Add the rice to the pot and reduce the heat to low. Cover the pot and allow the rice to simmer until all of the water is absorbed. In a small pan, saute the cranberries and almonds in butter over medium heat. Add the cranberries and the almonds to the rice before serving.

FILET OF SOLE ON BARLEY AND VEG WITH GRAINY MUSTARD SAUCE



Filet of Sole on Barley and Veg with Grainy Mustard Sauce image

Provided by Chuck Hughes

Time 1h30m

Yield 4 servings

Number Of Ingredients 21

3 tablespoons butter, plus more for sauteing vegetables
1 cup barley
3 cups lobster stock
Olive oil, for sauteing vegetables
1 onion, diced
1 carrot, diced
1 red pepper, diced
1 zucchini, diced
1 celery stalk, diced
1 clove garlic, minced
1/2 cup minced fresh chives
Salt and freshly ground black pepper
1 shallot, minced
2 tablespoons caper, minced
2 cups lobster stock
2 tablespoons coarse grain mustard
2 tablespoons butter
Salt and freshly ground black pepper
4 sole filets
2 tablespoons olive oil
Salt and freshly ground black pepper

Steps:

  • For the barley and brunoise vegetables:
  • In a medium saucepan, toast the barley in butter on medium heat, for about 5 minutes until it begins to brown. Add the stock, reduce the heat to low. Cover and cook for about 30 minutes or until barley is tender and liquid is absorbed. Season with salt and pepper. Keep warm.
  • In a pan, saute the onion, carrot, red pepper, zucchini, celery, garlic, and chives in olive oil and butter for about 10 minutes, until golden brown. Combine the vegetables with the barley. Season with salt and pepper. Keep aside.
  • For the mustard sauce:
  • Add olive oil and saute the shallots for 1 minute. Add the capers, stock, and mustard. Continue cooking for 10 to 15 minutes, until reduced by 1/2. Add the butter and whisk until fully incorporated. Season with salt and pepper. Keep warm.
  • For the sole filets:
  • Preheat the oven to 350 degrees F.
  • Put the sole fillets on a baking tray covered with parchment paper. Season with salt and pepper and a drizzle of olive oil. Cook in the oven for 5 minutes.
  • When ready to serve, plate the barley with the sole filets, garnish with the sauce and chive.

FILLET OF SOLE IN MUSTARD DILL SAUCE



Fillet of Sole in Mustard Dill Sauce image

Make and share this Fillet of Sole in Mustard Dill Sauce recipe from Food.com.

Provided by Chef mariajane

Categories     < 15 Mins

Time 15m

Yield 4 serving(s)

Number Of Ingredients 10

4 sole fillets (about 4 oz each)
1/2 cup flour
1 tablespoon fresh thyme, chopped or 1 teaspoon dried thyme
1 teaspoon salt
1/4 teaspoon pepper
2 tablespoons canola oil
1 (370 ml) can Carnation Evaporated Milk
2 tablespoons coarse grain mustard
3 tablespoons capers, rinsed, patted dry
2 tablespoons fresh dill, chopped

Steps:

  • Combine flour, thyme, salt and pepper in a shallow plate. Pat fish dry. Dredge fish in flour mixture, shaking off excess flour.
  • Heat oil in lare skillet over medium heat. Cook sole 2-3 minutes on each side. Place fish on prepared pan and keep warm in preheated oven as you cook in batches.
  • SAÜCE:
  • Do not wipe out pan. Add Carnation Milk to hot pan and bring to a boil. Cook 1-2 minutes to allow milk to reduce. Add mustard, capers, and dill. Stir to combine. Serve immediately Drizzle over fish.
  • It can also be served with a bag of Europe's Nature's Best Balance Vegetables, 2 garlic cloves, slivered, and 2 teaspoons vegetable oil. Heat oil and garlic in large skillet. Add frozen veggies. Cook, stirring occasionally until veggies are cooked through, about 5 minutes. Serve with fish.

Nutrition Facts : Calories 399.8, Fat 16.5, SaturatedFat 5.5, Cholesterol 106.4, Sodium 1008.1, Carbohydrate 22.2, Fiber 0.8, Sugar 0.1, Protein 39.1

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