Best 6 Pan Sauteed Sole Recipes
Pan-sauteed sole is a classic French dish that is both elegant and easy to prepare. The delicate flavor of the sole is perfectly complemented by the crispy skin and the rich, buttery sauce. This dish is typically served with a side of steamed vegetables or rice.
In this article, we will provide you with two recipes for pan-sauteed sole. The first recipe is for a classic sole meunière, which is a simple but delicious dish that is perfect for a weeknight meal. The second recipe is for a more elaborate sole amandine, which is a perfect choice for a special occasion.
Both recipes start with filleting the sole. This is a relatively easy task, but it does require a sharp knife. Once the sole is filleted, it is seasoned with salt and pepper and then dredged in flour. The sole is then pan-fried in butter until it is golden brown and cooked through.
For the sole meunière, the sole is served with a simple lemon-butter sauce. For the sole amandine, the sole is served with a sauce made with butter, lemon, and almonds.
Whichever recipe you choose, you are sure to enjoy this delicious and elegant dish.
EASY SOLE MEUNIERE
Steps:
- Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
- Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
- Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.
SAUTEED SOLE WITH LEMON
Gray sole is a delicately flavored white fish. You can substitute flounder, turbot, or another type of sole.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 9
Steps:
- Combine flour, salt, and pepper in a shallow bowl. Dredge fish fillets in flour mixture, coating both sides, and shake off excess.
- Melt butter with oil in a saute pan over medium-high heat. When butter begins to foam, add fillets. Cook until golden brown, 2 to 3 minutes per side. Transfer each fillet to a serving plate.
- Add almonds, parsley, zest, and 2 tablespoons juice to pan. Spoon over fillets, and serve with lemon wedges.
PAN SAUTEED SOLE/FLOUNDER PARMESAN
From A Guide to Modern American Cooking. It is called Grilled Sole Parmesan there but I changed the name to reflect the cooking style. This is not grilled! I am putting here for future use. ***For the reviewer who wanted advice on how to prevent fish from sticking: try a Teflon or other non-stick pan and use plastic spatulas to move the fish around gently to avoid breaking the fish. Hope this helps.
Provided by Oolala
Categories Cheese
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Season the grated cheese with pepper and paprika to taste.
- Dip fish in the eggs and then coat in the parmesan.
- Heat oil in frying pan and add fish cooking about 2 minutes on each side, depending on thickness, over medium-high heat,.
- Season with salt and pepper during cooking.
- Serve with lemon juice.
EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE
This is a pretty basic recipe but it is just delicious! You can use lemon pepper in place of black pepper.
Provided by Kittencalrecipezazz
Categories Brunch
Time 15m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Mix the flour with seasoned salt and pepper in a shallow dish.
- Dredge the fish fillets in the flour mixture.
- Heat a large skillet over high heat.
- Add in about 3 tablespoons butter to the hot skillet.
- Saute the fillets in 2 batches, cooking on each side (on high heat about 2 minutes per side) or until just cooked through; transfer the fish to a plate to keep warm.
- Add in the remaining 4 tablespoons butter and cook until golden in colour; add in lemon juice, bring to a boil and add in the parsley.
- Season the sauce with salt and pepper.
- Pour the warm sauce over the fish.
- Serve immediately.
PAN-SAUTEED SOLE
We used lemon sole, a flaky, mild-tasting white fish. At the market, look for flat fish such as sole or flounder; Pacific-caught are the most sustainable. Tilapia works well, too. Serve it with steamed new potatoes and sauteed spinach.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 10m
Number Of Ingredients 5
Steps:
- Season fish fillets with salt; dust with Wondra flour. Melt butter in a medium skillet over medium-high heat until foamy. Add fish. Cook for 1 minute. Flip, add lemon slices, and cook for 1 1/2 minutes more until opaque.
Nutrition Facts : Calories 220 g, Protein 27 g, SaturatedFat 6 g
PAN SAUTEED SOLE
Steps:
- Season 2 fish fillets with salt dust with Wondra Flour. Melt 1 1/2 butter in a medium skillet over medium high heat until foamy. Add fish. Cook for 1 minute. Flip, add a few thin lemon slices and cook for 1 1/2 minutes more until opaque .
Tips:
- Choose fresh sole fillets: Look for fillets that are firm to the touch and have a mild, briny smell. Avoid fillets that are slimy or have a strong fishy odor.
- Season the fillets well: Sole is a delicate fish, so it's important to season it well to bring out its flavor. You can use a simple combination of salt and pepper, or you can add other herbs and spices, such as garlic powder, onion powder, or paprika.
- Use a nonstick skillet: A nonstick skillet will help prevent the fillets from sticking and breaking apart. If you don't have a nonstick skillet, you can use a regular skillet, but be sure to grease it well with butter or oil before cooking the fillets.
- Cook the fillets over medium heat: Medium heat will help to cook the fillets evenly without overcooking them. If you cook the fillets over too high heat, they will be dry and tough.
- Flip the fillets only once: Flipping the fillets too often will break them apart. Cook them for 2-3 minutes per side, or until they are cooked through and opaque in the center.
- Serve the fillets immediately: Sole is best served immediately after cooking. You can garnish the fillets with fresh herbs, such as parsley or cilantro, and a squeeze of lemon juice.
Conclusion:
Pan-sauteed sole is a quick and easy dish that is perfect for a weeknight meal. The fillets are cooked in just a few minutes, and they are delicious served with a variety of sides, such as roasted vegetables, mashed potatoes, or rice. This dish is also a good source of lean protein and omega-3 fatty acids, which are important for heart health.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
