BREADED FILET OF SOLE - BIGOVEN.COM
"Sole is delicious and simple when breaded and pan-fried. Do not even put the sole in the pan until it's medium-hot, and until you're 4 minutes away from eating. Sole cools quickly; you might even consider putting your plates in an oven on low to warm. Consider pairing with Champagne -- champagne and sparkling wines go very well with sole and also fried food, believe it or not!"
Total Time 30 minutes
Prep Time 30 minutes
Yield 4
Number Of Ingredients 9
Steps:
- "Consider pre-heating your dinner plates in the oven on the very lowest setting. Sole will cool quickly, due to its large surface area, and is far better served warm. Prepare a drying rack. Ideally, use a wire mesh rank on a rimmed cookie sheet, if you have one. In a pinch, you can cut open a brown grocery bag. Whisk egg and milk together; add salt and freshly ground pepper to taste. Set out 3 plates. Place egg mixture in one, spread flour in another, and breadcrumbs in the third. Take rinsed and dried fillets, and: 1) dredge in flour, and shake off excess. Then, 2) coat with egg, and wipe off excess, then 3) coat liberally with seasoned breadcrumbs Wait until you are only about 6 minutes away from sitting down and eating, then proceed. Sole cools very quickly. Put large flat saute pan on medium high, place olive oil in it, and allow it to come up to full heat, about 2 minutes. Do not rush this step you really want the pan piping hot! Then, place sole in the pan, placing it gently down away from you to prevent hot oil from splattering on you. Wait about 2 minutes, until filets are browned, and flip. "
Nutrition Facts : Calories 638 calories, FatContent 21.5066161214869 g, CarbohydrateContent 65.1946539095281 g, CholesterolContent 184.550000000473 mg, FiberContent 4.87355237360033 g, ProteinContent 45.3089874255573 g, SaturatedFatContent 3.07796788980696 g, ServingSize 1 1 Serving (311g), SodiumContent 1153.53750180522 mg, SugarContent 60.3211015359278 g, TransFatContent 1.63722151270545 g
BROILED SOLE FILLETS WITH GARLIC HERB SAUCE RECIPE - FOOD.COM
Make and share this Broiled Sole Fillets With Garlic Herb Sauce recipe from Food.com.
Total Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat the broiler.
- Grease a baking sheet.
- Whisk together the oil, lemon juice, garlic and parsley in a small bowl.
- Season to taste with salt and pepper.
- Arrange the fillets on the prepared baking sheet.
- Drizzle with some of the flavored oil.
- If the fillets are less than 1/4 inch thick, broil for 2 to 4 minutes, until the fish is firm and barely cooked through.
- If the fillets are thicker, broil for 8 to 10 minutes per inch of thickness.
- Serve hot.
Nutrition Facts : Calories 319.4, FatContent 20, SaturatedFatContent 3, CholesterolContent 81.7, SodiumContent 140.4, CarbohydrateContent 1.7, FiberContent 0.2, SugarContent 0.4, ProteinContent 32.2
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