Tuesday, September 24, 2013

Sole Français & Roasted Potatoes

Filet of Sole Français 

This is such a great recipe and so easy to prepare.  Sometimes plain broiled fish gets too boring for me, so I decided to turn to Cooking Light for some inspiration! 

You can also use chicken for this recipe.  

This recipe has a subtle hint of lemon and white wine, I added lemon slices for a more pronounced lemon flavor.

Oven Roasted Potatoes

These are my oven roasted red potatoes.  They are so incredibly delicious and a so easy to prepare.  I wasn't sure if I was going to serve my filet of sole with brown rice or potatoes.  I had a bunch of potatoes on my counter so I decided to throw them together with a bunch of herbs, olive oil, and fresh ripe tomatoes.  They were incredible!

Fresh From The Oven

I seasoned them up with sea salt, black pepper, olive oil and fresh parsley.  I had a few ripe tomatoes ready to eat so I decided to roast them along with the potatoes at 375 degrees.  They were so good, as you can see from this photo.

Into The Oven They Go!
Here's the recipe for the Filet of Sole!  Enjoy!

Filet of SoleFrançais 

3/4 cup Egg Beaters or whole eggs
1/4 cup grated fresh Parmesan Cheese
1/4 cup chopped fresh Parsley
1/4 cup dry White Wine
2 tablespoons fresh Lemon Juice
1/4 teaspoon of sea salt
3 Garlic Cloves, minced
8 (4-ounce) slices Filet of Sole 
1/4 cup all purpose flour
1 tablespoon Olive Oil
Cooking Spray
2 tablespoons of Butter (optional)
1/4 cup dry White Wine
3 tablespoons fresh Lemon Juice


Combine first 8 ingredients in a shallow dish.

Dredge filets in flour, and dip in egg substitute mixture.  

Heat 1 1/2 teaspoons oil in a large non-stick skillet, coated with cooking spray over medium heat.  Add 4 filets; cook 2 minutes on each side or until done.  Remove fish from pan; keep warm.  Wipe the drippings from pan with a paper towel.  Repeat the procedure with 1 1/2 teaspoons oil and the remaining filets.

Melt butter in pan (or olive oil); add 1/4 cup of wine and 3 tablespoons juice.  Bring to a boil; cook for 10 seconds.  Serve immediately over filets.

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