Sautéed Sole with Browned Butter and Capers
Preparation and cooking time: 10 minutes
Sole is a delicate fish with a mild flavor that pairs well with lemon and capers. It's normally served with the tail and bones intact: just skinned and cleaned but not filleted. They cook very fast and if you are not careful when you take them by the tail to turn them over the skeleton will come away in your hand. The flesh comes away easily with a fork to eat.
Ingredients:
- 2 whole sole or 4 filets, 350gr, 12.5oz ask your fishmonger to clean and skin them
- 1/3 cup flour, 50gr, 1.8oz
- 1 tsp paprika
- 3 tbs butter, 42.6gr, 1.5oz
- 1/4 cup capers, 34.5gr, 1.2oz
- 1 tbs lemon juice, 15gr, .53oz
- 2 tbs white wine, 30gr, 1oz
- 1 lemon, quartered, 60gr, 2oz, juice only
Instructions:
- Put the flour and paprika on a plate large enough for the fish to fit. Mix with a fork until combined.
- Over medium-high heat melt the butter in a nonstick skillet large enough to hold both fish.
- Rinse fish and pat dry.
- When butter is sizzling and just starting to color dip both sides of fish (hold it by the tail) in flour and add to pan.
- Sauté a minute or two on each side depending on size of fish.
- When nicely browned and done remove to plates.
- Add capers, wine and lemon juice to skillet. Quickly stir, loosening and browned bits.
- Pour over each fish.
- Serve with 2 lemon quarters to squeeze over top.
Note: If you get sole filets, they will cook even faster. Use a long spatula to turn them carefully
I served it with Red Quinoa and the first asparagus...
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| Nutrition Information Recipe serves 2 Entire Recipe / per serving Calories: 849 / 424.5 Total Carbohydrates: 44 / 22 Dietary Fiber: 3 / 1.5 Total Fat: 39 / 19.5 Saturated Fat: 23 / 11.5 Cholesterol: 261 / 130.5 Protein: 76 / 38 Calcium: 96 / 48 Sodium: 1566 / 783 |
General Technical Details and Disclaimer:
Note: The nutrition info assumes all the flour is used and all of the butter eaten.
Measurements in this color are actual measurements used for calculation. If there are no values the nutritional numbers were simply too small.
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
My information comes from my own digital, computerized scale and the USDA Nutrient Data Library: http://www.nal.usda.gov/fnic/foodcomp/search/
