EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE
This is a pretty basic recipe but it is just delicious! You can use lemon pepper in place of black pepper.
Provided by Kittencalrecipezazz
Categories Brunch
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mix the flour with seasoned salt and pepper in a shallow dish.
- Dredge the fish fillets in the flour mixture.
- Heat a large skillet over high heat.
- Add in about 3 tablespoons butter to the hot skillet.
- Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
- Add in the remaining 4 tablespoons butter and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
- Season the sauce with salt and pepper.
- Pour the warm sauce over the fish.
- Serve immediately.
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
JULIA CHILD'S FILET OF SOLE
This simple recipe for Julia Child's filet of sole pairs tender filet of sole with a lemony, butter sauce for the perfect seafood dinner.
Provided by Kate Morgan Jackson
Categories Dinner
Time 20m
Yield 4
Number Of Ingredients 7
Steps:
- Season the fish with salt and pepper on both sides.
- Put the flour on a plate or a pie pan and press each filet lightly into the flour on both sides.
- Put 4 tablespoons of the butter into a large skillet over medium high heat. When the butter is melted and foamy, add the filets and cook for 2 minutes.
- Using a fish spatula or other large spatula, carefully turn the filets over. Don't use tongs - sole filets are delicate and need to be turned with a spatula. Cook for another 2 minutes and place each one on a serving plate. Cover with foil to keep warm while you make the sauce.
- Add the rest of the butter to the skillet, along with the lemon juice and half the parsley. Whisk until the butter is melted.
- Drizzle the sauce generously over the filets, sprinkle on the capers and the rest of the parsley, add the lemon slices as a pretty garnish and serve!
Nutrition Facts : Calories 307 calories, Sugar 0.4 g, Sodium 858.2 mg, Fat 24.4 g, SaturatedFat 14.6 g, TransFat 0 g, Carbohydrate 13.5 g, Fiber 0.8 g, Protein 9.3 g, Cholesterol 86.6 mg
SOLé WATER RECIPE
Solé water is a tonic used to support mineral balance and adrenal health. Water, fully saturated with minimally processed unrefined salt, is diluted for an easy, energy-building morning elixir.
Provided by Jenny McGruther
Number Of Ingredients 2
Steps:
- Place the salt crystal into a pint-sized glass jar, cover it with water, and then seal the jar with a plastic or other nonmetal lid.
- Let the salt dissolve at least 24 hours. The crystal should shrink, but remain visible after 24 hours. This indicates the salt has fully saturated the water. If the salt crystal dissolves completely, add a second salt crystal and allow it to rest in the water 24 hours.
- Uncover the jar, stir the water, and then measure 1 teaspoon sole into a glass of water and drink first thing in the morning.
YOU GOTTA HAVE "SOLE"
I have been making this recipe for quite awhile and I got it from one of the Best of Bridge cook books that I enjoy so much. This is an easy and fast recipe that you can have prepared and on the table in less than half an hour.
Provided by bert2421
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 3
Steps:
- Spread half the butter in a shallow baking pan.
- Sprinkle on half the cheese.
- Arrange fish in a single layer on top and dot with remaining butter.
- Sprinkle on the remaining cheese.
- Bake at 400, basting with melted butter and cheese until fish flakes, about 15 minutes.
- Serve with drippings.
Nutrition Facts : Calories 459.5, Fat 32.1, SaturatedFat 19.4, Cholesterol 161.2, Sodium 677.7, Carbohydrate 1, Sugar 0.2, Protein 40.6
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- In a large nonstick frying pan, melt the butter over moderate heat. Sprinkle the sole with 1/2 teaspoon of the salt and the pepper. Dust the sole with the flour and shake off any excess. Put the sole in the pan and cook for 2 minutes. Turn and cook until just done, about 2 minutes longer. Remove the sole from the pan.
- Add the cream and lemon zest to the pan. Bring to a simmer and cook until starting to thicken, about 2 minutes. Stir in the remaining 1/4 teaspoon salt, the lemon juice, and parsley. Serve the sauce over the fish.
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