Taste Your Sole Sauteed And Spicy Recipes
TASTE YOUR SOLE-SAUTEED AND SPICY!
Make and share this Taste Your Sole-Sauteed and Spicy! recipe from Food.com.
Provided by 2Bleu
Categories Healthy
Time 20m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- In a shallow bowl soak the fillets in the milk for 15 minutes. Meanwhile, in another shallow bowl toss together the flour, spice mixture, and salt. set aside.
- In a large skillet heat the oil until hot. Dust the fillets with the flour mixture, shaking off the excess and add them to the pan, skinned side up.
- Saute for 2 minutes on each side or until just cooked through. Serve with lemon wedges.
PAN-SAUTEED SOLE
We used lemon sole, a flaky, mild-tasting white fish. At the market, look for flat fish such as sole or flounder; Pacific-caught are the most sustainable. Tilapia works well, too. Serve it with steamed new potatoes and sauteed spinach.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Time 10m
Number Of Ingredients 5
Steps:
- Season fish fillets with salt; dust with Wondra flour. Melt butter in a medium skillet over medium-high heat until foamy. Add fish. Cook for 1 minute. Flip, add lemon slices, and cook for 1 1/2 minutes more until opaque.
Nutrition Facts : Calories 220 g, Protein 27 g, SaturatedFat 6 g
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