'Sole' Food

After a quick trip to my fishmonger, I decided to make some Sole Food-Sole Meuniere that is. Given the original recipe calls for 3/4 cup of butter (plus oil), I decided to cut some corners to make my dish good for your heart and soul (and bikini).

Quick tip: try to buy wild Pacific sole rather than Atlantic sole which is overfished. 

The meal:

Sole Meuniere with Brussel Sprout and Shallot Hash and Roasted Rosemary Potatoes

Grade: A + (Julia Child-worthy with a quarter of the fat)

How I did it:

2 6 oz fillets of sole

1/2 cup all purpose flour

salt/pepper

1-2 Tbsp vegetable oil + cooking spray

3 Tbsp butter

1 Tbsp drained capers

3 tsp fresh lemon juice

2 tbsp chopped fresh parsley

Rinse off the fish and dry with a paper towel.  Sprinkle both sides evenly with salt/pepper.  In a small bowl, add the flour and dredge the fish, making sure to cover all sides.  In a large nonstick skillet over medium heat, add oil and heat until it shimmers.  Add 1 1/2 tbsp butter and swirl to coat the pan.  When foam subsides, add fish and cook until golden on the bottom, about 2-3 minutes.  Carefully turn the fish over and cook until opaque in the center and golden on the bottom, about 1-2 minutes.  Divide fish between 2 warmed plates, tent with foil.

Sauce:

Take another skillet over medium-high heat and add the remaining butter.  Cook until golden, 1-2 minutes.  Remove from heat and add lemon juice, parsley, and capers and spoon the sauce over the fish.  Serve with additional lemon wedges.

Brussel Sprout/Shallot Hash:

-please note that I cut this recipe in half and still  only used about a tablespoon of butter (rather than 3) 

Roasted Rosemary Potatoes:
1 lb small yukon potatoes, cut into quarters
2 Tbsp good quality olive oil
kosher salt/pepper
1/2 tsp chopped rosemary
2 garlic cloves, minced

Preheat the oven to 400 degrees.  Rinse the potatoes and quarter.  Place on a baking sheet and add the rest of the ingredients. Toss to coat.  Bake for 40-50 minutes and flip the potato mixture half way through. Season with salt/pepper and enjoy!

Image from my phone:

Recipe inspiration: Bon Appetit and Cooking Light, Brussel Sprouts: Food and wine