Pan Fried Sole With Tomatoes And Pine Nuts Recipe - Cooking Index
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: Fish1/4 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 |
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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