Pan-Crisped Filet Of Sole With Capers, Parsley And Lemon

By davidgoodman

I'm generally not a fan of frying. That said, this recipe really is "pan-crisped". It uses very little flour and very little oil, so the fish is cased in the lightest crust. Sole was on special at Whole Foods so we tried it and it was incredible. And that is saying something for a meat eater like me!

We added brown rice and some green beans and it looked pretty sweet on the plate and was very good on the palate!

Ingredients

• 1 pound sole filets
• 1 lemon
• 1 tablespoon capers
• 3 tablespoons Italian parsley
• 1/4 cup olive oil divided
• Freshly-ground black pepper to taste
• 1 1/2 teaspoons unsalted butter
• 2 garlic cloves
• 1/4 cup flour
• Sea salt to taste
• 1/8 teaspoon dried red pepper flakes

Details

Servings 4

Preparation

Step 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.

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

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.

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.

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.

Remove the garlic from the pan when it is golden brown. Caution: it burns quickly and will turn the oil bitter. 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.

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.