The cooler evenings are here, back to the stove-top for whipping up meals. I love fish and seafood and one of the quickest, easiest dishes is to pan-fry is sole.
Sole is a flatfish, others in the same family are flounder, fluke. It used to be on the menus of many fish/seafood and steak restaurants. It was popular due to its mild, buttery flavour.
There are many more fish to choose from, sole is pricier but worth the splurge. When cooking fish in a pan, ensure the fish has come to room temperature (deter fish from sticking to the pan), have all your ingredients prepped (mise en place) and you’ve got this!
Quick Pan-Fried Sole
(serves 2)
2 fillets of sole (or other flat fish like haddock)
sea salt and ground pepper
2 Tbsp of olive oil or sunflower oil (for frying)
1 stick unsalted butter, room temp.
juice of 1 lemon
1/2 cup finely chopped parsley
- Take some paper towel and pat-dry your fillets. Brush a bit of oil on both sides of fish and season with salt and pepper.
- Place a large skillets (big enough to hold both fillets) on your stove-top over medium-high heat. Add your oil then carefully place your fish in the pan. Saute for 1 1/2 to 2 minutes a side (use a long offset spatula to carefully flip fish).
- Remove fillets and place on plates.
- Into the same pan, reduce heat to medium, add the butter. Allow the butter to melt and when bubbles disappear, add lemon juice and cook for 30 seconds.
- Take off the heat, add the parsley and stir in. Top fish with sauce and serve with stovetop rice and steamed vegetables, wedge of lemon.
