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    You are in: Home / Recipes / Pan-Fried Sole With Caper-Parsley Sauce and Wild Rice Recipe
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    Pan-Fried Sole With Caper-Parsley Sauce and Wild Rice

    Total Time:

    Prep Time:

    Cook Time:

    1 hr 10 mins

    10 mins

    1 hr

    Chef Grizzly's Note:

    The sauce is a creamy, slightly spicy complement to the light sole and the earthy wild rice. Be careful trying to scale up as you'll want to serve the sole fresh from the pan, so don't cook more than you can fit in one pan. Cooking time is based on the assumption that the rice will take about an hour. Otherwise, about 10 minutes.

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    Units: US | Metric


    1. 1
      The sole is the fastest to cook, and the part you want to make certain is hot, so prepare them last. While the rice is sitting after cooking is what I've done.
    2. 2
    3. 3
      Puree the parsley, garlic, capers, vinegar, mustard and onion in a blender or food processor.
    4. 4
      Once this reaches a smooth consistency, slowly pour in the oil while continuing to blend.
    5. 5
      This can be stored tightly covered in the refrigerator for several days. Let it come back to room temperature before serving.
    6. 6
      Cook the wild rice according to the directions to make about 1 & 1/2 cooked cups.
    7. 7
    8. 8
      Heat the olive oil in a frying pan large enough to hold the fillets side-by-side on high heat.
    9. 9
      Rinse the sole in water, pat mostly dry.
    10. 10
      Lightly flour each side.
    11. 11
      Quickly fry the sole, 1-2 minutes per side.
    12. 12
      Put half the rice on each plate, along with a sole fillet and drizzle with sauce.

    Ratings & Reviews:


    Nutritional Facts for Pan-Fried Sole With Caper-Parsley Sauce and Wild Rice

    Serving Size: 1 (367 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 664.7
    Calories from Fat 299
    Total Fat 33.3 g
    Saturated Fat 4.7 g
    Cholesterol 78.2 mg
    Sodium 324.9 mg
    Total Carbohydrate 51.8 g
    Dietary Fiber 3.6 g
    Sugars 1.2 g
    Protein 39.4 g

    The following items or measurements are not included:

    white wine vinegar

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