Sole with Garlic-Almond-Caper Sauce

4 Reviews
From: EatingWell Magazine 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.

Ingredients 4 servings

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  • 3/4 cup all-purpose flour
  • 1/2 cup sliced almonds, divided
  • 3/4 teaspoon freshly ground pepper, divided
  • 1/2 teaspoon salt
  • 2 large egg whites
  • 2 tablespoons water
  • 8 small fillets of sole or flounder (1-1 1/4 pounds total; see Tip)
  • 2 tablespoons canola oil, divided
  • 1 tablespoon extra-virgin olive oil
  • 1/4 cup thinly sliced garlic
  • 2 tablespoons capers, rinsed
  • 3 tablespoons lemon juice
  • 4 lemon wedges for serving

Preparation

  • Active

  • Ready In

  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.
  • 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 information

  • Serving size: 2 fish fillets & about 2 Tbsp. sauce
  • Per serving: 298 calories; 17 g fat(2 g sat); 2 g fiber; 18 g carbohydrates; 18 g protein; 58 mcg folate; 44 mg cholesterol; 1 g sugars; 0 g added sugars; 39 IU vitamin A; 7 mg vitamin C; 68 mg calcium; 2 mg iron; 550 mg sodium; 320 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 2 lean meat, 3 fat

Reviews 4

May 06, 2015
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By: mrscrazyed
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!
April 21, 2015
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By: EatingWell User
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
June 30, 2013
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By: EatingWell User
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
April 13, 2013
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By: EatingWell User
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