Saturday, March 1, 2008

Herb Crusted Dover Sole

This simple dish can make a Friday night seem seem special without a lot of effort. The cooking time is just a few minutes and then you will have a delicious and healthy repast.

The dinner shown takes less than 30 minutes to cook, and most of that is just to make the Red Rice, everything else takes five minutes. You can't even order take-out that fast.

  • 8 oz. fresh Sole, about 2 fillets
  • 1 oz Fontina Cheese, shredded
  • 1 tablespoon finely chopped parsley
  • 1 tablespoon finely chopped cilantro
  • 1 teaspoon dry oregano
  • Enough fine cornmeal to cover a plate (about 1/4 cup)
  • 1/2 pat of butter
  • 1 tablespoon extra virgin olive oil
  • 1/2 Fresh Lime
  • Fresh ground pepper to taste
  • Paprika to taste
  • 1 tablespoon chopped garlic

  1. Mix the shredded cheese, herbs, and ground pepper. Set aside.
  2. Salt the fish fillets, cover with garlic, sprinkle with paprika and pepper.
  3. Let the fish stand at room temperature for a few minutes. You can also cover it and store in the fridge overnight, that way it can be ready to go when you cook it.
  4. Pat the fillets in the cornmeal on both sides, shake off the excess. The cornmeal helps create a coating that holds the sole together as sole is somewhat fragile.
  5. Melt the butter in a skillet over medium heat, stir in the olive oil and bring the mixture to a light simmer.
  6. Lay the fillets in the pan, cook for two minutes, flip.
  7. Apply a squeeze of lime to the top of the fillets
  8. Layer the cheese/herb mixture over the fillets. Cook for 1-2 minutes more.
  9. Serve with rice and stir fried vegetables.

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