Look for sole and flounder either whole or filleted and skinned. The fish should smell sweet and of the sea, and the flesh should be pearly. Appreciated for their tender, flaky, mild-tasting flesh, sole and flounder do well when quickly pan-sauteed, baked, poached, or fried. The following recipes include classic pairings and preparations for the delicate fish.
To saute fish, such as sole or flounder, cook it rapidly with a little fat and a few basic ingredients in a pan over relatively high heat; this method showcases the fish's delicate texture. You can use the pan drippings to create a quick sauce. Cook the fish at the last minute; serve it with steamed new potatoes and sauteed spinach.
In just 20 minutes, dish up this appetizing supper from the microwave. The Provencal trio of red bell pepper, zucchini, and olive oil enlivens couscous; the fish steams in the microwave, ensuring that it stays moist. Finish this elegant dish with a drizzle of Dijon vinaigrette.
These fillets are cooked "en papillote," which is a French technique for cooking food in parchment parcels. Here, mild sole bakes in parchment with fennel slices, lemon slices, capers, and green peppercorns, which can be purchased dried or in small cans packed in brine. We like the dried better for this recipe, but either will do.
Give mild-tasting sole added flavor by spreading it with a butter mixture that includes parsley, lemon zest and juice, horseradish, and Dijon mustard. Then, steam the fish in the microwave for an easy dinner. Serve with potatoes and vegetables, which can also be steamed in the microwave. Double the butter mixture and toss it with the cooked vegetables.