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.

Sautéed Sole with Fresh Tomato Relish recipe
Photo: Steve Klise for America’s Test Kitchen

Why This Sautéed Sole Recipe Works

Serves four

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.

Shopping List

    • 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

  1. 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.
  2. 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.
  3. 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


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