PAN-SEARED SOLE WITH A WHITE WINE MUSTARD SAUCE AND ZUCCHINI FRITTERS AND RICE ALMANDINE WITH CRANBERRIES
Steps:
- Remove skin the sole fillets with a knife, leaving only the white flesh of the fish. Season each fillet on both sides with salt and pepper. In a large saute pan, heat just enough olive oil to cover the bottom of the pan, over high heat. Place the sole fillets in the pan and sear both sides until they are slightly brown and cooked through. Top each fillet with the white wine mustard sauce and diced green olives. Plate with Zucchini Fritters and Rice Almandine.
- In a medium sized saute pan, reduce the wine by 1/2 over medium-high heat. Add the mustard and the cream and stir thoroughly until the flavors have combined.
- Thoroughly clean the skin of the zucchini. With a standing grater, shred the zucchini and place in colander to drain the water. Add salt, to taste. In a medium sized bowl, combine the egg, breadcrumbs, and garlic. Add the zucchini to the bowl and toss until it is covered with the breadcrumb mixture. Form the mixture into small patties. In a large saute pan, heat vegetable oil over medium-high heat, and add the patties to the pan. Cook the fritters until both sides are browned and crispy.
- In a small pot, bring 2 cups of water to a rolling boil. Add the rice to the pot and reduce the heat to low. Cover the pot and allow the rice to simmer until all of the water is absorbed. In a small pan, saute the cranberries and almonds in butter over medium heat. Add the cranberries and the almonds to the rice before serving.
EASY SOLE MEUNIERE
Steps:
- Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
- Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
- Heat 3 tablespoons of 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 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.
FILET OF SOLE ON BARLEY AND VEG WITH GRAINY MUSTARD SAUCE
Provided by Chuck Hughes
Time 1h30m
Yield 4 servings
Number Of Ingredients 21
Steps:
- For the barley and brunoise vegetables:
- In a medium saucepan, toast the barley in butter on medium heat, for about 5 minutes until it begins to brown. Add the stock, reduce the heat to low. Cover and cook for about 30 minutes or until barley is tender and liquid is absorbed. Season with salt and pepper. Keep warm.
- In a pan, saute the onion, carrot, red pepper, zucchini, celery, garlic, and chives in olive oil and butter for about 10 minutes, until golden brown. Combine the vegetables with the barley. Season with salt and pepper. Keep aside.
- For the mustard sauce:
- Add olive oil and saute the shallots for 1 minute. Add the capers, stock, and mustard. Continue cooking for 10 to 15 minutes, until reduced by 1/2. Add the butter and whisk until fully incorporated. Season with salt and pepper. Keep warm.
- For the sole filets:
- Preheat the oven to 350 degrees F.
- Put the sole fillets on a baking tray covered with parchment paper. Season with salt and pepper and a drizzle of olive oil. Cook in the oven for 5 minutes.
- When ready to serve, plate the barley with the sole filets, garnish with the sauce and chive.
BROILED SOLE WITH MUSTARD SAUCE
Make and share this Broiled Sole With Mustard Sauce recipe from Food.com.
Provided by Dancer
Categories Fruit
Time 19m
Yield 6 serving(s)
Number Of Ingredients 6
Steps:
- Coat a baking sheet with nonstick cooking spray.
- Arrange fillets so they don't overlap.
- In a small bowl, combine the mayonnaise, mustard, parsley, and pepper and mix thoroughly.
- Spread the mixture evenly over the fillets.
- Broil 3 to 4 inches from the heat for 4 minutes until fish flakes easily with a fork.
- Arrange fillets on a serving platter, garnish with lemon wedges, and serve.
Nutrition Facts : Calories 87.2, Fat 2.4, SaturatedFat 0.5, Cholesterol 51.1, Sodium 393.6, Carbohydrate 1.6, Fiber 0.6, Sugar 0.4, Protein 14.5
SOLE IN MUSTARD SAUCE
Make and share this Sole in Mustard Sauce recipe from Food.com.
Provided by Kevin L.
Categories One Dish Meal
Time 30m
Yield 4-6 fillets, 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Sauce: Put shallots into sauce pan with wine; Boil gently until wine has evaporated; Mix cream and mustard together and add to the shallots; Season with salt and peppier and bring to a boil; Boil over medium heat, stirring often, until mixture thickens (about 8 minutes); Cool.
- Preheat oven to 425 O.
- Arrange fillets crosswise, overlapping each other by about 1/2 inch in shallow oven-proff dish;.
- Melt butter and spoon over fish;.
- Spoon lemon juice over fish;.
- Pour sauce over fish in a wide band down the center;.
- Cook for 10 - 15 minutes, until fork penetrates easily.
- Garnish with Scallions and serve.
Nutrition Facts : Calories 880.3, Fat 84.2, SaturatedFat 25.9, Cholesterol 178.6, Sodium 631.6, Carbohydrate 6.3, Fiber 0.6, Sugar 1.1, Protein 23.1
SOLE WITH TARRAGON-MUSTARD SAUCE
A PLEASANT new way to enjoy whitefish. The mustard really gives it a kick and makes a great partner with the tarragon-yogurt.
Provided by Laurawombat Garcia
Categories Lunch/Snacks
Time 12m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- After frying the fish, mix remaining ingredients together until smooth. Ladle over fish and serve.
Nutrition Facts : Calories 174.6, Fat 4.8, SaturatedFat 1.1, Cholesterol 72, Sodium 216.9, Carbohydrate 4.8, Fiber 0.8, Sugar 1.4, Protein 27.8
CRUMB-TOPPED SOLE
Looking for a low-carb supper that's ready in a hurry? These buttery sole fillets have just a dab of rich sauce and are topped with toasty bread crumbs. -Taste of Home Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat until fish flakes easily with a fork, 3-5 minutes., Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil until golden brown, 1-2 minutes longer. Sprinkle with green onions if desired.
Nutrition Facts : Calories 267 calories, Fat 10g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 378mg sodium, Carbohydrate 8g carbohydrate (1g sugars, Fiber 1g fiber), Protein 35g protein. Diabetic exchanges
SOLE WITH MUSTARD SAUCE
Provided by Molly O'Neill
Categories dinner, main course
Time 3h15m
Yield Four servings
Number Of Ingredients 9
Steps:
- Place the yogurt in a paper-towel-lined sieve over a bowl and let drain for at least 3 hours.
- Melt the butter in a large nonstick skillet over medium heat. Add the sole and cook until just cooked through, about 3 minutes per side. Remove from the skillet, season with salt and pepper to taste and keep warm.
- Place the shallots in the skillet and saute until softened, about 30 seconds. Add the wine and stir frequently until reduced by half, about 2 minutes. Turn the heat to low and whisk in the mustard. Whisk in the yogurt and cook until just heated through. Stir in 1/2 teaspoon of salt and pepper to taste.
- Place 1 sole fillet on each of 4 plates, spoon the sauce over and sprinkle with the scallions. Serve immediately.
Nutrition Facts : @context http, Calories 205, UnsaturatedFat 3 grams, Carbohydrate 10 grams, Fat 6 grams, Fiber 2 grams, Protein 22 grams, SaturatedFat 3 grams, Sodium 639 milligrams, Sugar 6 grams, TransFat 0 grams
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