Crispy, Breaded PanFried Lemon Sole with Herbed Tartar Sauce Lauren from www.laurengroveman.com
Introduction
Sole is a white flatfish that is native to the Atlantic and Mediterranean seas. It has a mild taste and firm texture, making it a popular choice for seafood lovers. Sole is also known for being easy to cook and versatile, making it a great option for weeknight dinners or special occasions. One classic way to prepare sole is with lemon, which adds a bright and fresh flavor to the dish. In this recipe, we'll show you how to make a delicious and healthy sole recipe with lemon that can be enjoyed any time of year.
Ingredients
To make this sole recipe with lemon, you will need: - 4 sole fillets - 2 tbsp olive oil - 2 tbsp unsalted butter - 2 garlic cloves, minced - 1/4 cup white wine - 1/4 cup chicken broth - 1/4 cup freshly squeezed lemon juice - 1/4 cup all-purpose flour - Salt and pepper to taste - Fresh parsley for garnish
Instructions
1. Preheat your oven to 400°F. 2. Rinse the sole fillets under cold water and pat them dry with paper towels. Season them with salt and pepper, then dredge them in flour and shake off any excess. 3. In a large skillet, heat the olive oil and butter over medium-high heat. Add the minced garlic and cook for 1-2 minutes, or until fragrant. 4. Place the sole fillets in the skillet and cook for 2-3 minutes on each side, or until golden brown. Remove them from the skillet and place them on a baking dish. 5. Add the white wine, chicken broth, and lemon juice to the skillet. Bring the mixture to a boil, then reduce the heat and let it simmer for 5-7 minutes, or until the sauce has thickened. 6. Pour the sauce over the sole fillets, making sure they are coated evenly. 7. Bake the sole fillets for 10-12 minutes, or until they are cooked through and flaky. 8. Garnish the dish with fresh parsley and serve immediately.
Nutrition
This sole recipe with lemon is a healthy and nutritious meal that is low in calories and high in protein. One serving contains approximately: - Calories: 350 - Protein: 28g - Fat: 19g - Carbohydrates: 12g - Fiber: 1g Sole is also a good source of vitamins and minerals, including vitamin D, vitamin B12, and selenium.
Conclusion
This sole recipe with lemon is a delicious and easy way to enjoy this versatile fish. Whether you're cooking for a family dinner or a special occasion, this dish is sure to impress. With its simple ingredients and easy preparation, it's a great option for busy weeknights or lazy weekends. So give it a try and discover a new favorite seafood recipe!
