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Sole with Garlic-Almond-Caper Sauce

http://www.eatingwell.com/recipes/sole_garlic_caper_sauce.html

From EatingWell:  March/April 2013

In this quick fish recipe, seasoned fillets of sole (or flounder) are sautéed in a hot skillet and topped with a simple sauce of sautéed garlic, slivered almonds, capers and lemon juice—a riff on sole meunière. This is a very simple dish but all your ingredients need to be ready by the stove because it cooks quickly once you turn on the heat.

4 servings, 2 fish fillets & about 2 Tbsp. sauce each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Preparation

  1. Preheat oven to 250°F.
  2. Pulse flour, 1/4 cup almonds, 1/2 teaspoon pepper and salt in a food processor until almonds are finely chopped. Transfer to a large plate. Whisk egg whites and water in a shallow dish. Dip fish fillets in the egg mixture, then into the flour mixture, coating well on both sides. Shake off any excess.
  3. Heat 1 tablespoon canola oil in a large (12-inch) nonstick or cast-iron skillet over medium heat. The oil should be quite hot: when you drop a bit of the seasoned flour into it, it should sizzle up immediately.
  4. Add half the fish to the skillet and cook until golden brown, 2 to 4 minutes per side. Transfer the fish to a large baking sheet and place in the warm oven. Heat the remaining 1 tablespoon canola oil and cook the next batch of fish. Remove the skillet from the heat. Transfer the fish to the baking sheet.
  5. Add olive oil to the skillet and return to low heat. Add garlic and the remaining 1/4 cup almonds; cook, stirring, for 15 seconds. Remove from the heat; stir in capers, lemon juice and the remaining 1/4 teaspoon pepper. Divide the fish among 4 plates and top with the sauce. Serve with lemon wedges, if desired.

Nutrition

Per serving : 289 Calories; 16 g Fat; 2 g Sat; 10 g Mono; 44 mg Cholesterol; 18 g Carbohydrates; 18 g Protein; 2 g Fiber; 553 mg Sodium; 314 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 2 lean meat, 3 fat

Tips & Notes