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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2013
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Ingredients

Ingredient Checklist

Directions

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  • Preheat oven to 250 degrees F.

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  • 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.

  • 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.

  • 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.

  • 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.

Tips

For sustainably fished sole or flounder, look for wild-caught fish from the U.S. Pacific. For more information, visit seafoodwatch.org.

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition Facts

297.8 calories; protein 18.1g 36% DV; carbohydrates 18g 6% DV; exchange other carbs 1; dietary fiber 2g 8% DV; sugars 1g; fat 17.4g 27% DV; saturated fat 1.8g 9% DV; cholesterol 43.8mg 15% DV; vitamin a iu 38.7IU 1% DV; vitamin c 7.3mg 12% DV; folate 58.2mcg 15% DV; calcium 68.3mg 7% DV; iron 1.5mg 8% DV; magnesium 53.1mg 19% DV; potassium 319.7mg 9% DV; sodium 550.1mg 22% DV; thiamin 0.2mg 18% DV.

Reviews (5)

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5 Ratings
  • 5 star values: 2
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0
Rating: 2 stars
03/24/2019
Did not look or taste good. 15 seconds is not enough time to get the flavor from the garlic. There was no sause...just a cllump to put on top of the fish. Wasted 1/2 of the flour mixture as it did not need that much. Will not make this again. A waste of an expensive petrale sole. Read More
Rating: 4 stars
05/06/2015
Delicate Treatment for Delicate Fish First time cooking sole. Because the fish is so very delicate I wanted a fancy sauce but one that didn't get in your face. This worked perfectly. Glad to see that it can be used on other fish as sole isn't easy to come by in these parts. Pros: Healthy relatively easy Cons: Must keep an eye on the stove! Read More
Rating: 5 stars
04/21/2015
best fish recipe!!! substituted red snapper and chopped pecans and it was a huge hit alongside some rice pilaf. the seasoning is great and also added a touch a white wine to set off the floral bouquet. will do next time and make in tacos with slaw Pros: easy recipe handy ingrediants and all fresh Cons: none Read More
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Rating: 4 stars
06/30/2013
Great flavor We weren't able to find sole so used black cod - oh so moist and good. The result didn't look anything like the picture but tasted great! I used half the amount of fish flour and egg mixtures but the whole sauce recipe. Pros: Healthy Cons: Couldn't find sole Read More
Rating: 5 stars
04/13/2013
A must try! We used haddock....all I can say is very worth making...have made it twice...tasty....and even re-heated it was good. Pros: My new favorite way to have fish Read More