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Ingredients
- 1/4 c. pine nuts
- 1 whl flounder">sole or possibly small flounder (1 1/2 to 2 lbs)
- Â Â (or possibly 10 to 12 ounce sole fillets)
- 1/2 c. flour seasoned with
- Â Â Salt and also
- Â Â Freshly-grnd black pepper to taste
- 2 Tbsp. extra virgin olive oil - (to 3 tbspns)
- 1 c. diced tomato
- 1/4 c. minced parsley
- 1/4 c. white wine
- Â Â (or possibly freshly-squeezed lemon juice)
- Â Â Parsley sprigs for garnish
Directions
- Seafood Alternatives: flounder, small trout
- Preheat the oven to 350 degrees. Put the pine nuts in a shallow baking pan and toast in the oven till lightly browned and aromatic, 5 to 7 min. Set aside to cold.
- Coat the sole with seasoned flour, patting to remove excess. Heat the extra virgin olive oil in a large skillet, add in the sole and cook over medium heat till nicely browned, 3 to 4 min. Carefully turn the fish and continue cooking till just opaque through, about 5 min longer. (Less cooking time will be needed for fillets.) Transfer the fish to a platter and cover to keep hot.
- Add in the tomato, parsley and wine to the skillet and cook over medium-high heat till the sauce lightly thickens, about 2 to 3 min. Pour the sauce over the sole, scatter the pine nuts on top and garnish with sprigs of parsley.
- This recipe yields 2 servings.
- Comments: Whole sole, lightly floured and pan-fried with a squeeze of lemon, is one of the simplest and most delicious ways to prepare fish.
- This recipe goes a couple steps further, with fresh tomato and a splash of white wine.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 244g | |
| Recipe makes 2 servings | |
| Calories 434 | |
| Calories from Fat 207 | 48% |
| Total Fat 23.86g | 30% |
| Saturated Fat 2.81g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 39mg | 13% |
| Sodium 76mg | 3% |
| Potassium 637mg | 18% |
| Total Carbs 29.49g | 8% |
| Dietary Fiber 2.4g | 8% |
| Sugars 2.63g | 2% |
| Protein 21.2g | 34% |
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