Buttery Lemon Sole with Capers

Buttery Lemon Sole with Capers         Serves 4

         In this recipe, I use petrale sole when I can find it, but it is great for any small flat fish fillet. Especially good other choices are flounder, perch, rock cod, catfish or crappie, just make sure fillets are at least 3/8-inch, better if 1/2 inch thick.

        Have the other dishes for this meal ready to go because once you put the fish on to cook, it is ready in 10 minutes or less and once finished, needs to be served immediately.

INGREDIENTS

  • 1 ½ pound thin, skinless fish filletssole-piccata-a
  • 1/2 cup flour for dredging
  • 1 tsp. salt
  • 1 tsp. finely ground black pepper
  • 1 tbsp. olive oil
  • 2 tbsp. butter
  • ¼ each cup dry white wine* and chicken broth
  •       *(such as Sauvignon blanc or pinot gris)
  • 2 tbsp. lemon juice
  • 1/4 c. small capers, rinsed
  • 1 small clove garlic, crushed
  • 1/4 c. chopped fresh Italian flat leaf parsley
  • Pam® cooking spray

Process

  1. Rinse the fish in cold water and pat dry.
  2. Whisk together the flour, salt, and pepper then dredge both sides of the fillets to lightly coat.  Set aside in the fridge while you prepare what everything else that goes with this dinner.  (Once you put the fish on to cook, it is ready in 10 minutes or less and needs to be served immediately when cooked.)
  3. Spray a large heavy skillet lightly with Pam® cooking spray, then heat the olive oil over medium-high heat. When the oil is hot, place the fish fillets in the pan in a single layer and fry until golden, about 2 minutes per side. (Don’t overcrowd the pan  and work in batches. Add a little more oil to the pan if needed).
  4. Once browned on both sides, remove the fish from the pan to preheated baking rack on a cookie sheet in a 200°F oven to keep warm until all are done and while you make the pan sauce.
  5. Carefully, add the white wine and chicken broth to the hot pan to deglaze (use a wooden spoon scrape up any browned bits from the bottom) the pan
  6. Boil the liquid over high heat for a minute or two, until reduced by half, then add the lemon juice, garlic and capers. Boil another minute. Turn off the heat.
  7. Add 1 tbsp. of butter to the pan, swirling it constantly. When it melts, repeat the process with the other tbsp. of the  butter
  8. Place the fish on a beautiful warm serving dish.  Stir in half of the parsley into the pan sauce and pour it over the fish.
  9. Sprinkle the fish with the remaining parsley and serve at once.
This entry was posted in Cookbook, Diabetic Alternatives, EASY, Fish, Light & Healthy, Quick -Easy, QUICK FIXES, Recipe of the Day, Taste Proven Recipes, What's for Dinner? Yum!. Bookmark the permalink.

Leave a Reply