Raised Catholic, I grew up eating fish every Friday (not just during Lent as the custom goes these days). Often it was just a simple tuna macaroni salad, but we kids were exposed to a variety of fish and seafood on a regular basis.
Thank goodness! We still eat fish almost every Friday (old habits die hard) and are always looking for new ideas to cook with the fresh fish we find at the market.
Here is a recipe for petrale sole (a Pacific flounder) that is served with a quick sauce made with shallots, white wine, and butter. You could use this sauce over any mild fish fillet.
Do you have a preferred way of preparing sole fillets? Or other Lenten dishes? If so, please let us know about it in the comments.
Sautéed Petrale Sole in Herb Butter Sauce
1 1/2 pounds fresh petrale sole fillets
Salt, to taste
2 tablespoons extra virgin olive oil
3 tablespoons minced shallots
1/4 cup dry white wine
2 tablespoons, cut into 4 pieces, cold, unsalted butter
Fresh thyme leaves or any fresh herb for flavor
Minced fresh chives
Lemon wedges (use Meyer lemons if available)
Pat dry the fillets, lightly salt:
Pat the sole fillets dry with paper towels. There is a lot of moisture in Petrale sole, so you might have to pat them dry twice.
Lightly salt the fillets on both sides.
Brown the fillets on both sides:
Heat oil in a large, stick-free skillet on medium-high heat. Once the oil is hot, carefully add the fillets to the pan. Brown the fillets gently on both sides.
Fish is cooked when it flakes easily and is no longer translucent. Sole fillets will cook up very quickly, no more than a few minutes on each side, so don't walk away from the pan while cooking. Once done, remove the fillets from pan and place on a warm plate.
Add shallots to the pan and sauté until soft.
Add white wine to the pan with the shallots to deglaze the pan, and scrape up the browned bits at the bottom of the pan.
Add butter and gently swirl to make a sauce. Add herbs, and squeeze a little lemon juice into the sauce. Spoon over the sole.
Adapted from a recipe in a newsletter from Paul Martin's Bistro.
|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 17g||22%|
|Saturated Fat 6g||28%|
|Total Carbohydrate 24g||9%|
|Dietary Fiber 6g||21%|
|Total Sugars 9g|
|Vitamin C 109mg||543%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|