Pan-Fried Sole with Caper-Anchovy Salsa

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

TK

4
Servings
562
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.

Nutritional Facts

Total Fat
34g
49%
Sugar
2g
2%
Saturated Fat
25g
100%
Cholesterol
35mg
12%
Carbohydrate, by difference
46g
35%
Protein
18g
39%
Vitamin A, RAE
6µg
1%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
44mg
4%
Choline, total
28mg
7%
Fiber, total dietary
2g
8%
Folate, total
108µg
27%
Iron, Fe
5mg
28%
Magnesium, Mg
26mg
8%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
161mg
23%
Selenium, Se
31µg
56%
Sodium, Na
490mg
33%
Thiamin
1mg
91%
Water
60g
2%
Zinc, Zn
3mg
38%

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.