How To make Fillet Of Sole with Broccoli
1/4 c Butter or margarine
1/4 c Unsifted all-purpose flour
1 t Salt
1 t Dried tarragon leaves
1/8 t Pepper
1 c Milk
1/4 c Dry white wine
1/4 c Water
20 oz Frozen chopped broccoli
2 T Lemon juice
32 oz Frozen flounder fillets,
-thawed Lemon juice Salt and pepper 2 T Parmesan cheese.
1. In a medium-sized, heat-resistant, non-metallic bowl, heat butter in
Microwave Oven 1 minute or until melted. 2. Add flour, salt, tarragon leaves and pepper. Stir until smooth. Add
milk, a little at a time, stirring after each addition Heat, uncovered, in Microwave Oven 4 minutes or until thickened and smooth. 3. Stir in wine. Heat, uncovered, an additional 2 minutes in Microwave
Oven. Set sauce aside. 4. In a deep, 1 1/2-quart, heat-resistant, non-metallic casserole place 1/4
cup water and chopped broccoli. Heat, covered, in Microwave Oven 3 minutes. Stir. Heat, covered, an additional 3 minutes in Microwave Oven or until broccoli is heated through Drain excess water. 5. Add 1 cup of sauce and 2 tablespoons lemon juice to cooked broccoli,
mixing gently to combine. 6. Brush fillets with lemon juice and sprinkle with salt and pepper, to
taste. 7. Arrange fillets in a 3-quart, heat-resistant, non-metallic baking dish,
with fillets overlapping. Spoon broccoli mixture around the edge of fillets. Spoon remaining sauce over fish. 8. Heat, uncovered, in Microwave Oven for 9 minutes. Sprinkle Parmesan
cheese over top of fish and heat, uncovered, an addi- tional 5 minutes in Microwave Oven or until cheese is melted.
How To make Fillet Of Sole with Broccoli's Videos
Pan Fried Dover Sole Fillets with Garlic and Lemon Riced Broccoli
Crispy, fried dover sole fillets are served with a lemon dill sauce in this tasty dish. Great for a weekend dinner, this recipe comes together in only 20 minutes!
INGREDIENTS
FOR THE BROCCOLI:
1 tablespoon of olive oil
4 finely minced cloves of garlic
1 package of Heinen’s Riced Broccoli
juice of ½ lemon
Kosher salt and fresh cracked pepper to taste
FOR THE SOLE:
1 ½ pounds of fresh Dover Sole Fillets
3 tablespoons of canola oil
1 tablespoon of unsalted butter
Heinen’s Lemon-Dill Sauce
Kosher salt and fresh cracked pepper to taste
PREPARATION
1. For the Broccoli: Add the olive oil to a large sauté pan over medium-high heat and add in the garlic and sauté for 2 to 3 minutes or until lightly browned.
2. Next, add in the broccoli and cook for 2 to 3 minutes.
3. Finish with lemon juice, butter, salt and pepper, and keep warm.
4. Sole: Season the fish on both sides with salt and pepper.
5. Next, add the canola oil to a large saute pan over medium-high heat. Once the oil begins to lightly smoke, add in the fish and immediately add in the 1 tablespoon of butter.
6. Let the fish cook for 2 to 3 minutes before flipping it over and cook for 2-3 more minutes or until the fish is browned on all sides.
7. Serve the fish with the lemon-dill sauce and riced broccoli.
Caribbean Baked Sole Fillets
There is nothing better than a simple fish fillet infused with rich Carribean flavours served with a side of homemade potato fries. Prepare this effortless yet elegant dish of Carribean baked sole fillet, which would make a great dish for family dinners or parties. It will definitely leave a lasting impression on guests!
View this recipe
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Recipe:
Makes : 2 servings
Ingredients :
POTATO FRIES
300g russet potatoes (scrubbed)
700ml Seri Murni Pure Vegetable Oil
A pinch of salt
CARIBBEAN BAKED SOLE FILLETS
200ml S&P Santan Coconut Milk
60ml lime juice (freshly squeezed)
3 tbsps tomato paste
60g fresh oregano
1 tbsp onion powder
1 tbsp garlic powder
1 tsp coarse black pepper
1 tsp red chilli flakes
½ tsp salt
3 tbsps Seri Murni Pure Vegetable Oil (for greasing the aluminium foil)
2 sole fish fillets, approximately 250g each (skin and bones removed)
200g broccoli (cut into florets)
Method:
POTATO FRIES
1. Leaving the skin on, cut the potatoes into thick, large strips.
2. Heat Seri Murni Pure Vegetable Oil in a pan over medium heat. In small batches, fry the potatoes, flipping frequently until they are light golden brown.
3. Remove the potatoes from the pan and drain on paper towels. Let cool for 10 minutes.
4. With the remaining oil in the same pan, refry the potatoes over high heat until crispy and golden brown.
5. Remove from pan and drain on paper towels.
6. Season immediately with salt.
CARIBBEAN BAKED SOLE FILLETS
1. To prepare the caribbean sauce, combine S&P Santan Coconut Milk, lime juice, tomato paste, fresh oregano, onion powder, garlic powder, coarse black pepper, red chilli flakes and salt in a mixing bowl. Stir to mix well.
2. Preheat oven to 180°C.
3. Prepare a baking tray lined with aluminium foil and greased with Seri Murni Pure Vegetable Oil.
4. Transfer the sole fillets to the baking tray.
5. Spread the top of the fillets with caribbean sauce and place the broccoli on the tray. Bake for 15 minutes or until the fish flakes easily with a fork.
Spinach Stuffed Flounder
This Spinach Stuffed Flounder is a delicious mix of flaky white fish and creamy spinach filling, baked to perfection. This easy recipe is full of flavor and very versatile.
Full recipe here:
Baked Fish with Creamy Lemon Sauce
No more boring bland baked fish... this one comes with a wicked Lemon Cream Sauce!
How to Make Butter-Basted Fish Fillets with Garlic and Thyme
Host Bridget Lancaster cooks the easiest Butter-Basted Fish Fillets with Garlic and Thyme.
Get the recipe for Butter-Basted Fish Filets with Garlic and Thyme:
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Ginger and Scallion Fish, why is fish a must-have for Chinese New Year 姜葱鱼片
Ginger and Scallion Fish, why is fish a must-have for Chinese New Year 姜葱鱼片
Hi everyone! As Chinese Lunar New Year is around the corner, why don't you try to make this simple and delicious fish? It symbolizes abundance and good luck. Wish you all a very lucky year of the rat!
大家好!春节将至,何不来试试这道简单美味的鱼?它象征年年有余。祝大家鼠年吉祥如意!
Thank you! Love, Ling
Ingredients:
1 fish filet (basa, tilapia, cod or flounder)
ginger slices
green onions
garlic
Sichuan green peppercorns
Shaoxing cooking wine
starch
white pepper powder
salt
vegetable oil
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Zojirushi Rice Cooker
Ceramic Wok
Carbon steel wok
Cutting Board
Salt and Pepper Wood Containers
Bamboo Steamer
Electric Hot Pot
Dual Sided Hot Pot
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12-Inch Stir Fry Pan
14-Inch Stir Fry
10-Inch and 12-Inch Skillets
3-1/2-Quart Saucepan
Rice Cooker
Emojoy 15 Piece Knife Set
⭐️????????????????’???? Essentials (???????? ????????????????????????????)
Light Soy Sauce
Dark soy sauce
Dark Vinegar
Shao Xing Cooking Wine
Oyster sauce
Spicy broad bean paste (Doubanjiang)
Fermented black bean sauce
Sichuan peppercorns
Sichuan Green Peppercorns
Sichuan Yibin Ya Cai
Dry Noodle
Vermicelli Bean Threads
Rice Cake
Sweet Potato Noodles
Soft Tofu
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Canon EOS Canon EOS 70D
Canon EOS Canon T3i
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