Sole with Garlic-Almond-Caper Sauce

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In this quick fish recipe, seasoned fillets of sole (or flounder) are sautéed in a hot skillet and topped with a simple sauce of sautéed garlic, slivered almonds, capers and lemon juice—a riff on sole meunière. This is a very simple dish but all your ingredients need to be ready by the stove because it cooks quickly once you turn on the heat.

Sole with Garlic-Almond-Caper Sauce
photographer: Helen Norman
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 3/4 cup all-purpose flour

  • 1/2 cup sliced almonds , divided

  • 3/4 teaspoon freshly ground pepper , divided

  • 1/2 teaspoon salt

  • 2 large egg whites

  • 2 tablespoons water

  • 8 small fillets of sole or flounder (1-1 1/4 pounds total; see Tip)

  • 2 tablespoons canola oil , divided

  • 1 tablespoon extra-virgin olive oil

  • 1/4 cup thinly sliced garlic

  • 2 tablespoons capers , rinsed

  • 3 tablespoons lemon juice

  • 4 lemon wedges for serving

Directions
  1. Preheat oven to 250°F.

  2. Pulse flour, 1/4 cup almonds, 1/2 teaspoon pepper and salt in a food processor until almonds are finely chopped. Transfer to a large plate. Whisk egg whites and water in a shallow dish. Dip fish fillets in the egg mixture, then into the flour mixture, coating well on both sides. Shake off any excess.

  3. Heat 1 tablespoon canola oil in a large (12-inch) nonstick or cast-iron skillet over medium heat. The oil should be quite hot: when you drop a bit of the seasoned flour into it, it should sizzle up immediately.

  4. Add half the fish to the skillet and cook until golden brown, 2 to 4 minutes per side. Transfer the fish to a large baking sheet and place in the warm oven. Heat the remaining 1 tablespoon canola oil and cook the next batch of fish. Remove the skillet from the heat. Transfer the fish to the baking sheet.

  5. Add olive oil to the skillet and return to low heat. Add garlic and the remaining 1/4 cup almonds; cook, stirring, for 15 seconds. Remove from the heat; stir in capers, lemon juice and the remaining 1/4 teaspoon pepper. Divide the fish among 4 plates and top with the sauce. Serve with lemon wedges, if desired.

For sustainably fished sole or flounder, look for wild-caught fish from the U.S. Pacific. For more information, visit seafoodwatch.org.


Nutritional Facts

Servings
4
Serving Size
2 fish fillets and about 2 Tbsp. sauce
Calories
289
Carbohydrates
18 g
Fat
16 g
Saturated Fat
2 g
Protein
18 g
Cholesterol
44 mg
Dietary Fiber
2 g
Potassium
314 mg
Sodium
553 mg
Yield
4 servings
2 fish fillets and about 2 Tbsp. sauce each
Exchanges
1 starch
2 lean meat
3 fat

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