Sole Fillets with Lemon and Figs
(1 vote)
(1 vote)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Healthy, because
Even smarter
Sole is a light fish that is packed with protein and healthy fats.
Serve this with a side salad in order to complete the meal and get the full nutritional value.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For Pan-Fried Sole
- 8 Sole fillet (4 oz each)
- 1 Tbsp all-purpose flour
- 4 Tbsps butter
- salt (to taste)
- freshly ground Black pepper (to taste)
Preparation
Kitchen utensils
1 Kitchen shears, 1 große Bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 Plastic wrap, 1 Small skillet, 1 Slotted spatula, 1 Plate, 1 Fine-mesh sieve, 1 Pot, 1 Wooden spoon, 4 canning jars (à 250 ml) oder Einmachgläser mit Bügelverschluss, 1 Kitchen towel
Preparation steps
1.
For the Pan-Fried Sole:
2.
Heat the butter in a large saute pan, set over medium heat. Sprinkle the sole lightly with flour and pan fry quickly in the butter. Turn once, season to taste with salt and pepper and cook until the fish is golden and cooked through. Remove fish from pan and place on a warm serving dish.
3.
For Sauteed Figs, Lemon and Sugar Snap Peas:
4.
Melt butter and honey in the same saute pan with any remaining butter from the fish, add the lemon juice, whisk to blend. Set the figs, cut side down in the butter-honey mixture, and cook for about 2 minutes, shaking the pan back and forth to keep the figs from sticking to the pan. Add the sliced lemon and sugar snap peas and continue to saute for 4 to 5 minutes, or until bubbly.
5.
Remove the figs, lemons and peas with a slotted spoon and arrange them on the serving dish with the fish. Add the brandy to the butter-honey sauce and whisk to incorporate. Once a smooth sauce forms, pour the sauce over the fish and fig mixture. Serve.
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