Pan Fried Sole Recipe - Cooking Index
Pan Fried Sole Recipe - Cooking Index
Add asparagus, green beans or sugar snap peas and rice or pasta seasoned with butter and Parmesan cheese to make a well-rounded but simple meal. Rinse the fish in cold water and pat dry with paper towels. Cut the fillets in half if necessary so that they will fit in your frying pan. Lightly season the fish with salt and pepper.
Type: Fish| 3/4 lb | 340g / 11oz | Sole fillets, about 1/4" thick |
| Salt - to taste | ||
| Freshly-ground black pepper - to taste | ||
| 1/4 cup | 36g / 1.3oz | Fine dry bread crumbs |
| (or use all-purpose flour) | ||
| 1/2 teaspoon | 2.5ml | Paprika |
| 1 | Lemon | |
| 1 tablespoon | 15ml | Olive oil |
Seafood Alternatives: flounder, catfish, tilapia, trout fillets
Combine the crumbs and paprika in a shallow dish. Dip the fillets into the crumb mixture and turn to thoroughly coat; shake off excess. Squeeze the juice from half of the lemon (you should have about 2 tablespoons); cut the remaining lemon half into wedges.
Heat the frying pan (preferably nonstick) over medium-high heat. Add the oil and heat. Lay the fish pieces in the pan without overlapping and cook until the edges turn opaque and the bottom is browned, 2 to 3 minutes. Carefully turn the fish over and cook until the fish flakes in the center when gently prodded with the tip of a knife, 1 to 2 minutes more. Transfer the fillets to plates and cover to keep warm.
Add the lemon juice to the pan and scrape cooked bits from pan bottom; boil to thicken, about 30 seconds. Pour the sauce over fish, garnish the plates with lemon wedges and serve immediately.
This recipe yields 2 servings.
Source:
Simply Seafood (recipe archive) at http://www.simplyseafood.com
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