Pan-Seared Sole with Tomatoes and Fennel

0
Average: 0 (0 votes)
(0 votes)
Pan-Seared Sole with Tomatoes and Fennel
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in

Ingredients

for
4
Ingredients
2 Fennel bulb
2 tablespoons butter
1 teaspoon Curry powder
100 milliliters dry white wine
100 milliliters fish stock
2 centiliters Pernod
salt
peppers
4 tomatoes
8 Sole fillet (each around 80 grams) (approximately 3 ounces)
Red pepper flakes
1 tablespoon vegetable oil
How healthy are the main ingredients?
Fennel bulbsalttomato

Preparation steps

1.

For the fennel: Rinse the fennel, cut into quarters, core and then cut into thin strips. Chop the fronds and set aside for garnish.

2.

Melt 1 tablespoon butter in a large saucepan, add the fennel and sweat for 1-2 minutes, until softened. Stir in the curry powder, wine, stock and Pernod, season with salt and pepper and simmer for about 5 minutes, until tender.

3.

For the tomatoes: Cut an "X" in the base of the tomatoes, blanch in boiling water, shock in ice water, peel, quarter, core and chop.

4.

For the fish: Rinse the fish, pat dry and season with salt and red pepper flakes. Heat the oil in a large frying pan and sauté the fish until golden brown on both sides, around 3-4 minutes.

5.

Remove the fennel with a slotted spoon and arrange on serving plates with the tomatoes. Season the sauce with the remaining butter then pour over the vegetables. Arrange the fish on top and garnish with fennel fronds.