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Pan–Fried Sole

Great with SIMPLY SEAFOOD ® WILD NORTH PACIFIC SOLE
Seafood alternatives: flounder, catfish, tilapia, trout fillets

Add asparagus, green beans or sugar snap peas and rice or pasta seasoned with butter and Parmesan cheese to make a well-rounded but simple meal.

Ingredients:

• 3/4 pound sole fillets, about 1/4 inch thick
• Salt and pepper
• 1/4 cup fine dry breadcrumbs or all-purpose flour
• 1/2 tsp. paprika
• 1 lemon
• 1 Tbsp. olive oil

Cooking Instructions:

Rinse the fish in cold water and pat dry with paper towels. Cut the fillets if necessary so that they will fit in your frying pan. Lightly season the fish with salt and pepper.

Combine the crumbs and paprika in a shallow dish. Dip the fillets into the crumb mixture and turn to thoroughly coat; shake off excess. Squeeze the juice from half of the lemon (you should have about 2 tablespoons); cut remaining lemon half into wedges.

Heat the frying pan (preferably non-stick) over medium-high heat. Add the oil and heat. Lay the fish pieces in the pan without overlapping and cook until the edges turn opaque and the bottom is browned, 2 to 3 minutes. Carefully turn fish over and cook until flakes in the center when gently prodded with the tip of a knife, 1 to 2 minutes more. Transfer the fillets to plates and cover to keep warm. Add the lemon juice to the pan and scrape cooked bits from pan bottom; boil to thicken; about 30 seconds. Pour the sauce over fish, garnish the plates with lemon wedges and serve immediately.

Servings per recipe: 4

Per serving: Cal. 269/Total fat 9g/Sat. 2g/Chol. 82mg/Sdm. 230mg/Carbo. 10g/Prot. 34g/ Om-3 .2g