One of our “Bounty of the Sea” recipes
Simply prepared fish is a hallmark of Mediterranean cuisines. Here’s a recipe for sautéed sole, courtesy of America’s Test Kitchen.
Why This Sautéed Sole Recipe Works
Sole is especially well-suited to simple preparation since its delicate texture is preserved and its sweet and mild flavor is enhanced by just a quick turn in a hot nonstick skillet. A light coating of flour protects the fish and creates just a bit of a browned crust during sautéing. Although the cooked fish is perfect unadorned or with just a squeeze of lemon, we also developed a fresh relish that can be served over it. If sole isn’t available, you can substitute flounder. Fish filets are sold in a range of sizes. Do not use filets thinner than ¼ inch, as they will overcook very quickly.
- ½ cup all-purpose flour
- 8 (2- to 3-ounce) skinless sole filets, ¼ to ½ inch thick
- Salt and pepper
- ¼ cup extra-virgin olive oil
- Lemon wedges
How to Make Sautéed Sole
- Place flour in shallow dish. Pat sole dry with paper towels and season with salt and pepper. Working with 1 filet at a time, dredge in flour to coat, shaking off any excess.
- Heat 2 tablespoons oil in a 12-inch nonstick skillet over medium-high heat until shimmering. Place half of sole in skillet and cook until lightly browned on first side, 2 to 3 minutes. Gently flip sole using two spatulas and continue to cook until fish flakes apart when gently prodded with paring knife, 30 to 60 seconds.
- Carefully transfer sole to serving platter and tent loosely with aluminum foil. Wipe skillet clean with paper towels and repeat with remaining 2 tablespoons oil and filets. Serve with lemon wedges and relish (see below), if desired.
For the fresh tomato relish: Combine 2 ripe tomatoes, cored, seeded and cut into ¼-inch pieces, 1 small minced shallot, 2 tablespoons chopped fresh basil, 1 tablespoon extra-virgin olive oil, 1 small minced garlic clove and 1 teaspoon red wine vinegar in bowl. Let sit for 15 minutes. Season with salt and pepper to taste. Serve over sole.
Top image: Steve Klise for America’s Test Kitchen