HOW TO BAKE PETRALE SOLE RECIPES

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PANKO CRUSTED PETRALE SOLE WITH BASIL, GARLIC AND ORANGE ...



Panko Crusted Petrale Sole with Basil, Garlic and Orange ... image

Dinner ready in 20 minutes! Enjoy crispy sole fish made with Progresso® bread crumbs.

Provided by Betty Crocker Kitchens

Total Time 20 minutes

Prep Time 10 minutes

Yield 4

Number Of Ingredients 13

1/2 cup Gold Medal™ all-purpose flour
4 1/2 teaspoons California chili powder
1 tablespoon gray salt
1 teaspoon freshly ground black pepper
3 eggs, well beaten
1 1/2 cups Progresso™ panko crispy bread crumbs
1 lb petrale sole or other thin white fish fillets (8 to 12 fillets), cleaned, skinned
1/3 to 1/2 cup extra-virgin olive oil
2 tablespoons thinly sliced garlic
1 serrano or jalapeño chile, thinly sliced (about 1 tablespoon)
Gray salt and freshly ground black pepper, if desired
1 1/2 cups fresh basil leaves
1 tablespoon grated orange peel

Steps:

  • In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
  • In 12-inch nonstick skillet, heat 1/3 cup of the oil over high heat. Add half of the fillets; cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other sides 1 minute. Remove from skillet to warmed serving platter; cover to keep hot. Cook remaining fillets, adding more oil if necessary.
  • Add garlic and chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
  • Arrange fillets on serving platter or individual plates; top with the basil, garlic and orange mixture.

Nutrition Facts : Calories 550 , CarbohydrateContent 45 g, CholesterolContent 210 mg, FatContent 3 1/2 , FiberContent 2 g, ProteinContent 29 g, SaturatedFatContent 4 g, ServingSize 1 Serving, SodiumContent 2130 mg, SugarContent 3 g, TransFatContent 0 g

EASY PAN FRIED SOLE FISH WITH LEMON-BUTTER SAUCE RECIPE ...



Easy Pan Fried Sole Fish With Lemon-Butter Sauce Recipe ... image

This is a pretty basic recipe but it is just delicious! You can use lemon pepper in place of black pepper.

Total Time 15 minutes

Prep Time 5 minutes

Cook Time 10 minutes

Yield 4 serving(s)

Number Of Ingredients 7

8 sole fillets
1/2 cup flour
1/2 teaspoon seasoning salt (or use white salt, or to taste)
1/4 teaspoon black pepper (or to taste)
7 tablespoons butter
1/4 cup fresh lemon juice
2 tablespoons chopped fresh parsley

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.

Nutrition Facts : Calories 467.6, FatContent 26.7, SaturatedFatContent 14.2, CholesterolContent 200.1, SodiumContent 1144, CarbohydrateContent 13.2, FiberContent 0.6, SugarContent 0.5, ProteinContent 42.4

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