Pan Fried Sole With Tomatoes And Pine Nuts

Recipe Ingredients

1/4 cup	59ml	Pine nuts
1		Sole or small flounder (1 1/2 to 2 lbs)
		(or 10 to 12 oz sole fillets)
1/2 cup	31g / 1.1oz	Flour - seasoned with
		Salt - and also
		Freshly-ground black pepper - to taste
2 tablespoons	30ml	Olive oil - (to 3 tbspns)
1 cup	62g / 2.2oz	Diced tomato
1/4 cup	36g / 1.3oz	Chopped parsley
1/4 cup	59ml	White 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

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

Click a star to rate this recipe.