18 February, 2018
- 1/4 cup all-purpose (plain) flour
- 1/4 cup cornmeal, preferably stone-ground
- 3/4 teaspoon salt
- 4 sole fillets, each 5 ounces
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons dry white wine
- 1 1/2 tablespoons fresh lemon juice
- 1 1/2 tablespoons vegetable stock or broth
- 3/4 teaspoon chili powder
- 1/4 teaspoon dry mustard
- 1/4 teaspoon ground cumin
- 1 tablespoon chopped fresh cilantro (fresh coriander)
- 1 tablespoon grated lemon zest
In a shallow bowl, stir together the flour, cornmeal, and 1/4 teaspoon of the salt. Dredge the fillets in the flour mixture, coating completely, and shake off the excess.
In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the fish and cook, turning once, until the fish is just opaque throughout when tested with the tip of a knife and the crust is golden brown, about 3 minutes on each side. Transfer to individual plates and keep warm.
Add the wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Cook to reduce by half.
In a small bowl, combine the pan juices, lemon juice, vegetable stock, chili powder, mustard, cumin and the remaining 1/2 teaspoon salt. Whisk in the remaining 2 tablespoons olive oil to make a thick vinaigrette.
To serve, drizzle the vinaigrette over the fillets and sprinkle with the cilantro and lemon zest. Serve immediately.
|Amount Per Serving|
|% Daily Value*|
|Total Fat 13.28 g||20.4%|
|Saturated Fat 2.08 g||10.4%|
|Trans Fat 0.02 g|
|Cholesterol 63.79 mg||21.3%|
|Sodium 442.85 mg||18.5%|
|Total Carbohydrate 14.93 g||5%|
|Dietary Fiber 1.0 g||4%|
|Sugars 0.5 g|
|Protein 19.28 g|
|Vitamin A 2.85 %||Vitamin C 4.67 %|
|Calcium 3.83 %||Iron 5.93 %|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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