Low-Sodium Sole Meuniere
Description
This recipe is delicious as is, with only the capers for salt, but if you're not observing a low-salt diet, brining the fish in a solution of salt and sugar will enhance the flavors. Since the capers are naturally quite salty, and the fish quite delicate though, I find that I enjoy this dish just as much after the fish is brined as I do without brining.
A note about using your cast iron skillet for this recipe, or any recipe that includes acid for that matter: cut iron must be WELL seasoned in order to stand up to acid like lemon juice and tomatoes. Cast iron will do just fine with acid once it's been well-seasoned, but please don't try this recipe with your brand new cast iron right out of the box.
This recipe is so easy, I sometimes make it for lunch on weekdays. But it's also elegant enough that you can make it for date night with your beloved. Make it with the freshest sole you can get and if you don't want to use butter, please, please, please use the best, freshest olive oil you can get--the flavors are delicate, and rancid oil will ruin this dish!
Ingredients
Instructions
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Pat sole filets dry using paper towels. Sprinkle with salt-free lemon pepper and let sit for a few minutes.
Mix flour and pepper together in a shallow dish, or on a large plate for dredging.
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Heat large cast iron skillet or large saute pan on medium-high heat. When hot, carefully add 2 tablespoons of the butter and/or olive oil and turn the heat down to medium--adjust heat as necessary to avoid letting the butter get too hot and start to brown.
Dredge the fish in the flour mixture and carefully place the fish in the skillet--you'll want to use a splatter screen for this step because it will sizzle.
Cook the filets for a couple of minutes on one side and then carefully turn and cook for another couple of minutes until they are a nice, golden brown--they are quite thin, so keep an eye on them!
Take the fish out and place them in the prepared, warm dish.
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Add the rest of the butter, the lemon juice and lemon zest to the pan. Using a wooden spatula, cook, scraping up the leftover bits from the fish. Toss in the capers and cook until hot and frothy. Plate the fish, pour the sauce over and serve immediately.
