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Under 30 Minutes

Pan-Sauteed Sole

To saute fish, 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.

  • Prep:
  • Total Time:
  • Servings: 2
Pan-Sauteed Sole

Source: Martha Stewart Living, April 2009

Ingredients

  • 2 fish fillets, such as lemon sole
  • Salt
  • Wondra flour, for dusting
  • 1 1/2 tablespoons butter
  • 5 thin lemon slices

Directions

  1. Season fish fillets with salt; dust with Wondra flour. Melt butter in a medium skillet over medium-high heat until foamy. Add fish. Cook for 1 minute. Flip, add lemon slices, and cook for 1 1/2 minutes more until opaque.

Variations

On the TV show, Martha used 2 (4-ounce) tilapia fillets.

Cook's Note

We used lemon sole, a flaky, mild-tasting white fish. At the market, look for flat fish such as sole or flounder; Pacific-caught are the most sustainable. Tilapia works well, too.

Reviews (4)

  • ozz 6 Mar, 2011

    this was a perfect way to prepare sole, light, simple and elegant . I had it all for myself, Happy i didn't have to share....maybe next time.

  • chilisqueezm 25 Feb, 2010

    thank you so much, this is what i thought it would be

  • chilisqueezm 25 Feb, 2010

    thank you so much, this is what i thought it would be

  • MarthaandMeBlogger 3 Apr, 2009

    This was good, but I think I had an allergic reaction to the fish! http://marthaandme.wordpress.com/2009/04/02/heart-and-sole/

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