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Pan Fried Sole With Tomatoes And Pine Nuts

Whole sole, lightly floured and pan-fried with a squeeze of lemon, is one of the simplest and most delicious ways to prepare fish. This recipe goes a couple steps further, with fresh tomato and a splash of white wine.

Type: Fish
Courses: Main Course
Serves: 2 people

Recipe Ingredients

1/4 cup 59mlPine nuts
1   Sole or small flounder (1 1/2 to 2 lbs)
  (or 10 to 12 oz sole fillets)
1/2 cup 31g / 1.1ozFlour - seasoned with
  Salt - and also
  Freshly-ground black pepper - to taste
2 tablespoons 30mlOlive oil - (to 3 tbspns)
1 cup 62g / 2.2ozDiced tomato
1/4 cup 36g / 1.3ozChopped parsley
1/4 cup 59mlWhite wine
  (or freshly-squeezed lemon juice)
  Parsley sprigs - for garnish

Recipe Instructions

Seafood Alternatives: flounder, small trout

Preheat the oven to 350 degrees. Put the pine nuts in a shallow baking pan and toast in the oven until lightly browned and aromatic, 5 to 7 minutes. Set aside to cool.

Coat the sole with seasoned flour, patting to remove excess. Heat the olive oil in a large skillet, add the sole and cook over medium heat until nicely browned, 3 to 4 minutes. Carefully turn the fish and continue cooking until just opaque through, about 5 minutes longer. (Less cooking time will be needed for fillets.) Transfer the fish to a platter and cover to keep warm.

Add the tomato, parsley and wine to the skillet and cook over medium-high heat until the sauce lightly thickens, about 2 to 3 minutes. Pour the sauce over the sole, scatter the pine nuts on top and garnish with sprigs of parsley.

This recipe yields 2 servings.

Source:
Simply Seafood (recipe archive) at http://www.simplyseafood.com

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