Monday, March 1, 2021

PAN FRIED SOLE WITH LEMON-BUTTER SAUCE

If it was Friday, we had fish for dinner. My mom always served fish with corn cakes, aka corn hoecakes or johnnycakes. It was a Southern tradition to serve them with fish in case you swallowed a fish bone. There are two types of sole; Dover (caught in the North Atlantic to the Mediterranean) and Pacific (caught from California to Alaska). Pacific Sole does not fall apart as easily as Dover Sole, but they are equally delicious. You can also make this with flounder, cod, halibut, trout, or snapper. My recipe for a salad with Lemon-Vinaigrette follows.



6 sole fillets
½ cup flour
Sea salt and freshly ground black pepper
¼ cup avocado oil
4 T unsalted butter
2 t grated lemon zest
Juice of 1 lemon
2 T minced Italian parsley
Lemon wedges, for serving

Preheat oven to 225 degrees F and have a heatproof platter ready.


In a shallow bowl, add the flour and season generously with salt and pepper.

Pat the fish dry with paper towels and dredge in seasoned flour, shaking off excess.

In a large non-stick skillet, heat the oil over medium-high heat.

Fry 2 fillets at a time for about 2 minutes on each side.
Place on a platter and keep warm in the oven while frying the rest of the fillets.

Pour out any oil in the pan and carefully wipe out the pan with a paper towel.
Add the butter and melt over medium-low heat.
Add the lemon zest and lemon juice to the pan and heat through.

Pour over the fish, sprinkle with minced parsley and season to taste with salt and pepper.

Serve with lemon wedges.


Serves 2 to 4

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