Sole with Garlic-Almond-Caper Sauce
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.
- 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
- Preheat oven to 250°F.
- 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 & Notes
- For sustainably fished sole or flounder, look for wild-caught fish from the U.S. Pacific. For more information, visit seafoodwatch.org.
Per serving: 289 calories; 16 g fat (2 g sat, 10 g mono); 44 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 18 g protein; 2 g fiber; 553 mg sodium; 314 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 lean meat, 3 fat
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- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- March/April 2013