BURHOP'S SEAFOOD STORE
Simple Sole & Flounder Recipes
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CAUTION: We don't guarantee our recipes with fish purchased elsewhere. A fabulous recipe won't help bad fish.
Prep Time: 5 minutes Cook Time: 10 minutes Serves: 6
6 sole fillets
1/2 cup slivered almonds
1 stick butter cut into 8 pieces
2 Tbsps. olive oil
1/4 cup fresh lemon juice
salt and pepper to taste
Season fillets with salt and pepper and sprinkle with 2 Tbsps. of the lemon juice
In a large skillet over medium high heat, sauté fillets in olive oil and 3 Tbsps. of the butter until the fish is lightly browned, turning carefully. Remove fish from pan and place on a warm serving platter.Return the same skillet to heat. Add the remaining butter and cook until the sizzling begins to lessen and stir in the sliced almonds and remaining lemon juice. When the almonds start to brown, pour brown butter sauce with almonds over the fish and serve immediately. Garnish with lemon wedges and fresh parsley sprigs. Goes well with a nice sauvignon blanc.
Sole Veronique: Serves 2
2 fillets of petrale or Dover sole or other firm, white fleshed fish
1 cup of dry white wine or dry vermouth
1 cup of heavy cream
1 Tbsp of shallots, peeled and finely chopped
1 bay leaf
1 tsp of fresh lemon juice
1 Tbsp of chopped parsley
4 or 5 whole black peppercorns
2 Tbsp of butter
15-20 white seedless grapes, halved
1 tsp of fresh tarragon or fennel greens, chopped (optional)
Salt and pepper (white pepper would be preferable)
More parsley for garnish
Place the wine, bay leaf, shallots, lemon juice, parsley, peppercorns and fish in a small skillet with a lid. Bring to a very low simmer for about 4 to 5 minutes, until fish is opaque. (If using a thicker fish, such as cod, you will need to poach a little longer.) Alternatively, you can poach the fish in the oven in a buttered oven proof dish, covered with foil, for about 15 to 20 mins at 350 degrees.
Remove the fish to a warm plate and cover. For a smooth sauce, pass the cooking liquor through a sieve and add back to the skillet. Reduce the cooking liquor by half, then whisk in the cream and add the grapes.
Cook gently for another minute or so. Add the tarragon or fennel if you wish. Check for seasoning. Plate up the fish and gently pour over the sauce. Serve with simple vegetables such as potatoes or rice to soak up the sauce, and a simple salad.
Flounder Fillets Baked in Lemon-Soy Vinaigrette
two 6-ounce fresh flounder fillets
1 garlic clove
2 tablespoons fresh lemon juice
3 teaspoons low salt soy sauce
1/2 teaspoon brown sugar
3 tablespoons olive oil
Preheat oven to 425°F.
Arrange fillets in a ceramic or glass baking dish (not metal) just large enough to hold them in one layer. Mince garlic and in a small bowl combine with lemon juice, soy sauce and sugar. Whisk in oil until emulsified and pour vinaigrette over fish.
Bake fish in middle of oven until just cooked through and no longer translucent, 5 to 7 minutes.
Dover Sole Meuniere
This recipe can be used with any type of sole/flounder, but is most elegant with real Dover sole from Europe (not what's called Dover sole from California - it isn't the same fish).
1/2 cup all-purpose flour
Sea salt and freshly ground black pepper
4 fresh sole fillets, 4 to 6 ounces each
8 tablespoons unsalted butter
1 teaspoon grated lemon zest
Juice of 3 lemons
1 tablespoon minced fresh parsley
Preheat the oven to 200 degrees F. Put oven safe plates in to warm up.
Combine flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels.
Heat half the 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 in the oven 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.
Lemon Sole with Lemon-Caper Sauce
Yield: 4 servings (serving size: 1 fillet and 1 Tbs. sauce)
The mild, buttery flavor of sole is perfectly complimented by this tangy, lemony sauce.
2 Tbs. extra virgin olive oil
4 (6-8 ounce) lemon sole fillets
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 tsp. butter
2 garlic cloves, finely minced
3/4 cup fat-free, low-sodium chicken broth
2 Tbs. capers, rinsed, drained, and minced
1 Tbs. fresh lemon juice
1 Tbs. minced fresh flat-leaf parsley
Heat oil in a large nonstick skillet over medium heat. Sprinkle fish with salt and pepper. Place fish in pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Carefully remove fish from pan to a platter you can put in the oven to keep warm. Don't turn more than once, as sole fillets fall apart easily.
Melt butter in pan. Add garlic; cook 1 minute or until lightly browned. Add broth, scraping pan to loosen browned bits. Bring to a boil; cook until reduced to 1/4 cup (about 6 minutes). Stir in minced capers and juice; cook 3 minutes or until sauce is slightly thickened. Remove from heat; stir in parsley. Serve immediately.
Amount per serving:Calories 202
Calories from fat 29 %; Fat 6.6 g; Sat fat 1.5 g; Monofat 3.5 g;;Polyfat 0.9 g
Protein 32.7 g; Carbohydrate 1.3 g; Fiber 0.4 g
Cholesterol 84 mg; Iron 0.9 mg; Sodium 640 mg; Calcium 39 mg