HomeMain Dishes Fish and Seafood Cornmeal-Crusted Sole

Cornmeal-Crusted Sole

Posted in : Fish and Seafood, Main Dishes on by : Beckie Tags: , , ,

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Cornmeal-Crusted Sole
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Fish and Seafood, Main Dishes

Servings: 4

Cornmeal-Crusted Sole

    Cornmeal-Crusted Sole
  • 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.

Serves 4

Please Note: Nutritional values listed may vary from final results depending on actual measurements and brands used to prepare the recipe.

Nutrition Facts

Cornmeal-Crusted Sole

Serves 4

Amount Per Serving
Calories 264.14 kcal
% 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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