Fillet Of Sole With Greens And Mango Yogurt Sauce Recipes

CURRIED FISH FILLETS WITH YOGURT SAUCE

Steps:

• Mix yogurt, cilantro and green onion in small bowl. Season with salt and pepper.
• Preheat oven to 500°F. Spray baking sheet with vegetable oil spray. Place in oven. Rub each side of each fish fillet with 1/4 teaspoon curry powder. Whisk egg whites in medium bowl until foamy. Place wheat germ on large sheet of waxed paper. Dip fish fillets into egg whites, then turn fillets in wheat germ, coating lightly. Place fish fillets on hot baking sheet. Sprinkle with salt and pepper. Bake until fish is opaque in center, about 8 minutes. Remove from oven; let stand 2 minutes. Transfer to platter. Serve yogurt sauce alongside.

MYKONOS FILLET OF SOLE

Steps:

• Put oven rack in middle position and preheat oven to 200°F.
• Combine fish, half of lemon slices, wine, and 1/4 teaspoon salt in a shallow dish. Marinate, covered, at room temperature 30 minutes.
• Whisk together egg, milk, and 1/4 teaspoon salt in another shallow dish. Stir together bread crumbs, garlic, parsley, pepper, and remaining 1/4 teaspoon salt in a shallow bowl.
• Dip fish pieces, 1 at a time, in egg mixture, letting excess drip off, then dredge in bread-crumb mixture, shaking off excess. Transfer to a sheet of wax paper, arranging fish in 1 layer.
• Heat 2 tablespoons oil and 1/2 tablespoon butter in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then fry 2 pieces of fish, turning over once, until golden and just cooked through, 4 to 5 minutes total. Transfer to a baking sheet and keep warm in oven, then cook remaining 2 pieces of fish in remaining 2 tablespoons oil and 1/2 tablespoon butter in same manner. Serve fish with remaining lemon slices.

FILLET OF SOLE WITH GREENS AND MANGO YOGURT SAUCE

Steps:

• For the dressing, heat the oil with the chili pepper over low heat until the oil reaches 125 to 135 degrees, or warm to the touch. Remove from the heat and allow to steep for two hours. Reserve.
• In a bowl, combine the vinegar, mustard and the seasonings and mix thoroughly. Gradually whisk in the chili oil. Set aside.
• For the sauce, in a small bowl combine the yogurt and mayonnaise and whisk in the curry. Allow to set for half an hour. Then add the remaining ingredients for the sauce. Cover and chill.
• Tear the greens into bite-size pieces. Wrap in a towel and refrigerate. Refrigerate the artichoke hearts.
• Bring a small pot of lightly salted water to the boil. Add the beans and cook for two to five minutes, or until just tender. Drain under cold water and drain again. Set aside.
• Repeat the process with the carrots and cook for three to five minutes or until just tender. Drain under cold water and drain again.
• Combine the diced mango with the lemon juice in a small bowl and cover tightly.
• For the fish, in a large Teflon pan, melt one tablespoon of butter over medium heat.
• Cook the fish over medium heat for two or three minutes on each side. Set aside in a warm place.
• In a large bowl, combine the greens, vegetables and remaining mango with enough dressing to coat the greens. Divide among four plates. Carefully place the sole over the greens. Serve immediately and pass the sauce at the table.