Pan-Fried Sole with Caper-Anchovy Salsa

Staff Writer
Pan-Fried Sole with Caper-Anchovy Salsa
Borgata Hotel Casino & Spa

TK

4
Servings
989
Calories Per Serving
Deliver Ingredients

Ingredients

  • Four 4-ounce sole fillets
  • 1 Cup all-purpose flour
  • 2 eggs, beaten
  • 1/2 Cup olive oil
  • 4 sprigs parsley
  • 2 Tablespoons chopped capers
  • 2 Tablespoons chopped anchovy fillets
  • 2 Tablespoons chopped parsley
  • 1/4 Cup freshly squeezed lemon juice
  • Grated lemon zest from 1 lemon
  • 1 Cup mayonnaise
  • 2 Cups panko

Directions

Place the flour, beaten egg, and breadcrumbs in three separate containers. Season the fish fillets with salt and pepper. Dredge the fish first in the flour, then the egg, then the breadcrumbs. Make sure to coat the fish evenly each time and to shake off extra flour or crumb. Place the breaded fish on a plate with a piece of waxed or parchment paper.

Heat a large skillet over medium flame for 2-3 minutes. Add the olive oil and allow the oil to heat for 20-30 seconds. Place the breaded fish carefully into the hot pan. Turn the flame down a bit and allow the fish to cook to a golden brown on one side and turn, about 2 minutes a side.  Turn off the flame and remove the fish to a paper towel.

Mix the capers, anchovies, chopped parsley, lemon juice, lemon zest, and mayonnaise together in a small bowl. Serve the fish on a plate with a spoon of the salsa and a parsley sprig.

Sole Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Sole Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Nutritional Facts

Total Fat
78g
100%
Sugar
2g
N/A
Saturated Fat
12g
59%
Cholesterol
159mg
53%
Protein
25g
50%
Carbs
48g
16%
Vitamin A
59µg
7%
Vitamin B12
2µg
25%
Vitamin B6
0.2mg
9.8%
Vitamin C
18mg
29%
Vitamin D
4µg
1%
Vitamin E
5mg
26%
Vitamin K
66µg
82%
Calcium
122mg
12%
Fiber
2g
10%
Folate (food)
36µg
N/A
Folate equivalent (total)
118µg
29%
Folic acid
48µg
N/A
Iron
3mg
17%
Magnesium
39mg
10%
Monounsaturated
33g
N/A
Niacin (B3)
4mg
22%
Phosphorus
383mg
55%
Polyunsaturated
31g
N/A
Potassium
331mg
9%
Riboflavin (B2)
0.3mg
18.3%
Sodium
1067mg
44%
Thiamin (B1)
0.3mg
19.8%
Zinc
1mg
7%

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