Fillet of Sole With Ginger and Lemon


Ginger and lemon are two wonderfully complementary ingredients that enhance each other and bring out the best in a dish. That’s why I chose them to infuse flavor into a delicate and exquisite fish – sole.

This recipe is light, easy to prepare, visually elegant and a pleasure for the palate. But it also happens to be a very healthy recipe for my family – and yours as well – as eating fish once a week is a necessary part of good nutrition and health.

On occasion I make this dish with sea bass or tilapia, but this time I made it with sole (flounder is its close relative). Sole is ideal because of the great fillets these white-flesh flatfish provide, with the added benefit of very few bones.

There are a few tips to keep in mind when buying fresh fish. Remember that fresh fish doesn’t smell fishy! It should have a firm texture. If buying whole, make sure to look at the gills, which should be bright red. If you press the fish with your finger, the flesh should bounce back to where it was before. If you buy it frozen, always thaw it in the fridge, never at room temperature. Dry your fillets with a paper towel before seasoning them and have your pan with hot oil ready to go. Fish fillets cook fast; do not overcook.

I love ginger and luckily this root of Asian origin is easy to find in markets in a variety of forms: Fresh, pickled, or powdered. The powdered ginger is less aromatic and is used in stocks, meats, salads and caramelized ginger or ginger in syrup are wonderful to use in desserts. Green ginger, which can be found at some fruit stands, should be soaked prior to use. You can use it as a condiment or for tea to fight a cold, as my grandmother used to do.

Fillet of Sole With Ginger and Lemon

Serves 4

Ingredients:
4 fillets of sole or flounder
1 teaspoon grated ginger
Grated lemon rind
Juice of 1 lemon
2 tablespoons sesame oil
Salt and pepper to taste
Flour for dredging

Directions:
1. Season the fish fillets with salt and pepper.
2. Mix the grated lemon rind and ginger to make a paste and spread on the fillets.
3. Cover the fish with plastic wrap and refrigerate for one hour so that the seasonings are absorbed.
4. Place the flour on a plate and dredge the fillets so they are lightly coated.
5. Heat a frying pan over medium-high heat. Add the oil and when it reaches temperature, add the fillets and cook for 2 minutes on each side until golden. Sprinkle with lemon juice and serve.

Side dish: Chinese or Snow Peas

Ingredients:
1 teaspoon sesame oil
½ shallot, finely chopped
8 ounces Chinese or snow peas
½ red bell pepper, seeded and deveined, sliced into thin strips
½ teaspoon soy sauce

Directions:
1. Heat a large frying pan. Add the sesame oil. Add the shallot, Chinese peas and red bell pepper.
2. Cook for 2 or 3 minutes while tossing ingredients in the pan.
3. Add the soy sauce and toss well.
4. Serve with the fish fillets and your favorite accompaniment.

Ginger and lemon are two wonderfully complementary ingredients that enhance each other and bring out the best in a dish. That’s why I chose them to

infuse flavor into a delicate and exquisite fish – sole.

This recipe is light, easy to prepare, visually elegant and a pleasure for the palate. But it also happens to be a very healthy recipe for my family – and

yours as well – as eating fish once a week is a necessary part of good nutrition and health.

On occasion I make this dish with sea bass or tilapia, but this time I made it with sole (flounder is its close relative). Sole is ideal because of

the great fillets these white-flesh flatfish provide, with a bonus of few bones to deal with.

There are a few tips to keep in mind when buying fresh fish. Remember that fresh fish doesn’t smell fishy! It should have a firm texture. If buying whole,

make sure to look at the gills, which should be bright red. If you press the fish with your finger, the flesh should bounce back to where it was before. If you

buy it frozen, always thaw it in the fridge, never at room temperature. Dry your fillets with a paper towel before seasoning them and have your pan with

hot oil ready to go. Fish fillets cook fast; do not overcook.

I love ginger and luckily this root of Asian origin is easy to find in markets in a variety of forms: Fresh, pickled, or powdered. The powdered ginger is less

aromatic and is used in stocks, meats, salads and caramelized ginger or ginger in syrup are wonderful to use in desserts. Green ginger, which can be found

at some fruit stands, should be soaked prior to use. You can use it as a condiment or for tea to fight a cold, as my grandmother used to do.

Fillet of Sole With Ginger and Lemon

Serves 4

Ingredients:
4 fillets of sole or flounder
1 teaspoon grated ginger
Grated lemon rind
Juice of 1 lemon
2 tablespoons sesame oil
Salt and pepper to taste
Flour for dredging

Directions:
1. Season the fish fillets with salt and pepper.
2. Mix the grated lemon rind and ginger to make a paste and spread on the fillets.
3. Cover the fish with plastic wrap and refrigerate for one hour so that the seasonings are absorbed.
4. Place the flour on a plate and dredge the fillets so they are lightly coated.
5. Heat a frying pan over medium-high heat. Add the oil and when it reaches temperature, add the fillets and cook for 2 minutes on each side until golden.

Sprinkle with lemon juice and serve.

Side dish: Chinese or Snow Peas

Ingredients:
1 teaspoon sesame oil
½ shallot, finely chopped
8 ounces Chinese or snow peas
½ red bell pepper, seeded and deveined, sliced into thin strips
½ teaspoon soy sauce

Directions:
1. Heat a large frying pan. Add the sesame oil. Add the shallot, Chinese peas and red bell pepper.
2. Cook for 2 or 3 minutes while tossing ingredients in the pan.
3. Add the soy sauce and toss well.
4. Serve with the fish fillets and your favorite accompaniment.


Watch the video of this recipe.

 

To learn more about me or my recipes, visit me at DenisseOller.com and at AARP, where I am a chef and nutrition expert.

 


 

Other recipes by Denisse:

Pastelón de Yuca y Pollo
Mango Pie
Venezuelan-style Chicken Pot Pie (Polvorosa de pollo)
Vegetarian Paella
Cod in Tomato Sauce
Mexican-Style Shrimp Ceviche
Pulled Chicken with Jalapeño-Honey Mustard Panini
The Mexican Tamale: A Delight for the Palate
Shrimp Asopao with Pigeon Peas

 

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