• 4servings

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Nutrition Info . . .

NutrientsLipids, Cellulose
VitaminsA, B9, C, D
MineralsNatrium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 1/2 lbs 681g / 24oz Sole filets

  2. 1 Lemon

  3. 1 tablespoon 15ml Capers

  4. 3 tablespoons 45ml Italian parsley

  5. 1/4 cup 59ml Olive oil - divided

  6. Freshly-ground black pepper - to taste

  7. 1 1/2 teaspoons 7 1/2ml Unsalted butter

  8. 2 Garlic cloves

  9. 1/4 cup 15g / 1/2oz Flour

  10. Sea salt - to taste

  11. 1/8 teaspoon 0.6ml Dried red pepper flakes

Instructions Jump to Ingredients ↑

  1. Start with the best quality fish you can find. Don't hesitate to ask your fishmonger what variety he or she is selling. Petrale filets are larger and more diamond-shaped than Dover sole, have a better texture and flavor and won't turn mushy when cooked.

  2. Dry the fish thoroughly and set it aside on paper towels.

  3. If capers are salt-packed, rinse well and soak in water 10 minutes. Using a sharp knife or zester, remove the zest from the lemon. Chop together the zest, capers and parsley and place in a small bowl. Stir in 3 tablespoons of the olive oil and a couple of grinds of pepper and set aside. Cut the lemon into wedges and set aside.

  4. In a large heavy skillet, preferably nonstick, heat the remaining tablespoon of olive oil, the butter and garlic over medium-high heat. Lightly dust the fish with flour, brushing off any excess.

  5. When the oil-butter mixture is sizzling hot, add the fish, but do not crowd (if necessary, cook the filets in batches). Sprinkle with salt to taste, pepper and red pepper flakes.

  6. Remove the garlic from the pan when it is golden brown. Cook the fish over medium-high heat until crisp and golden, 1 1/2 to 2 minutes, and turn with a spatula to brown the other side. Season with salt and pepper.

  7. Just before removing from heat, squeeze the juice of 1 lemon wedge over the fish. Place the fish on a serving dish, drizzle the caper-parsley topping over the top and garnish with the remaining lemon wedges.

  8. This recipe yields 4 servings.

  9. Each serving: 324 calories ; 270 mg sodium; 95 mg cholesterol; 17 grams fat; 3 grams saturated fat; 7 grams carbohydrates; 34 grams protein; 0.45 gram fiber.


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