Taste Your Sole-Sauteed and Spicy!

Submitted by 2Bleu

"A sure winner. You can use Flounder or Trout also"

 

• Ready In: 20mins
• Ingredients: 10
• Serves: 2

ingredients

• 1 lb sole fillet
• 1⁄4 cup 2% low-fat milk
• 1⁄4 cup all-purpose flour
• 1 teaspoon black pepper
• 1 teaspoon cayenne
• 1 teaspoon paprika
• 1 teaspoon thyme
• 1 teaspoon salt
• 1 teaspoon extra virgin olive oil
• 1 lemon, cut into wedges for garnish

directions

1. In a shallow bowl soak the fillets in the milk for 15 minutes. Meanwhile, in another shallow bowl toss together the flour, spice mixture, and salt. set aside.
2. In a large skillet heat the oil until hot. Dust the fillets with the flour mixture, shaking off the excess and add them to the pan, skinned side up.
3. Saute for 2 minutes on each side or until just cooked through. Serve with lemon wedges.

Reviews

[RedVinoGirl]

VERY goood!!!! I omitted the salt (didn't need it in my opinion) and followed everything else as stated. WONDERFUL! Don't forget the lemon at the end. It definitely tops this dish off!

 

[CulinaryQueen]

Photo Tag 2008 ~ Used cod instead of sole. Fish was moist and tender with a nice mix of spices. Thanks Bird!

 

[Oolala]

The family liked this a lot. It was a little too salty for me though. I will try 1 1/2 or tsp. next time. I also did a "scant tsp. of cayenne. We used flounder insead of sole. Thanks for a nice and easy recipe! OH- be sure to use a nonstick pan!