Sunday, December 21, 2008
Recipe for Sole
I got some great Petrale Sole fillets at the fish market yesterday (*Seattleites read below). I've only just started cooking sole so I referenced a few recipes for some ideas. Between my new Martha Stewart cookbook, a few online recipes and some suggestions from my mother-in-law, I came up with the following recipe. I served with "butter rice" (Asian white rice cooked in a rice cooker, then add butter, chicken bouillon, chopped green onion and toasted pine nuts) and a green veggie. Delicious dinner, easy, quick and relatively good for you.
3 Petrale Sole fillets
3 T olive oil
3 T butter
1/3 cup flour, on a large plate
2 T minced garlic
1/4 cup freshly squeezed lemon juice
1/2 cup white wine
1/4 cup capers, drained and rinsed
1/4 parsley, chopped
Heat 2 T olive oil and 1 T butter in a large saute pan on medium heat. Sprinkle fillets with salt and pepper and dredge in flour. Add to the hot pan and saute for approximately 4 minutes per side (until lightly browned and almost cooked through). Transfer fillets to a plate. Add more olive oil to the pan, heat for a moment and then add garlic. Saute for a few minutes and then add capers. Add wine to deglaze the pan and scrape up brown bits from the bottom of the pan. Then add lemon juice, 2 T butter and parsley and stir to combine. Add fillets back to pan and spoon sauce over the top. Heat for a few minutes, until fully cooked through, then plate and serve.
Petrale Sole is wild caught and has medium to high levels of abundance.
From the Food Network Encyclopedia:
Petrale sole: [peh-TRAH-lee SOHL] Not a true sole, but rather a flounder that is found in the Pacific Ocean from Alaska to Mexico. It's highly prized for its excellent flavor and fine-textured, lowfat flesh. Those found in the market generally weigh from 1 to 5 pounds. They can be purchased fresh and frozen, whole or in fillets. Petrale sole can be prepared in almost any manner including sautéing, broiling, grilling and poaching.
While looking for a good photo to use for this post, I came across this recipe for Panko Crusted Sole with Creme Fraiche Caper Sauce that looks delicious. I might try it next time.
* Mutual Fish is the best place to buy seafood if you live in Seattle. It is located on Rainier Avenue South a few blocks south of I90.