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Dietitian's tip: To see if the fish is thoroughly done, use the tip of a small, sharp knife to cut into the flesh. The fish should separate into flakes and be opaque throughout.
Serves 4
Ingredients
- 1/4 cup all-purpose (plain) flour
- 1/4 cup cornmeal, preferably stone-ground
- 1/4 teaspoon salt
- 4 sole fillets, each 5 ounces
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons dry white wine
- 1 1/2 tablespoons fresh lemon juice
- 1 1/2 tablespoons low-sodium vegetable stock or broth
- 3/4 teaspoon chili powder
- 1/4 teaspoon dry mustard
- 1/4 teaspoon ground cumin
- 1 tablespoon chopped fresh cilantro (fresh coriander)
- 1 tablespoon grated lemon zest
Directions
In a shallow bowl, stir together the flour, cornmeal and salt. Dredge the fillets in the flour mixture, coating completely, and shake off the excess.
In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the fish and cook, turning once, until the fish is just opaque throughout when tested with the tip of a knife and the crust is golden brown, about 3 minutes on each side. Transfer to individual plates and keep warm. Add the wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Cook to reduce by half.
In a small bowl, combine the pan juices, lemon juice, vegetable stock, chili powder, mustard and cumin. Whisk in the remaining 2 tablespoons olive oil to make a thick vinaigrette.
To serve, drizzle the vinaigrette over the fillets and sprinkle with the cilantro and lemon zest. Serve immediately.
Nutritional Analysis
(per serving)| Serving size: 1 fillet | |||
| Calories | 248 | Cholesterol | 68 mg |
| Protein | 28 g | Sodium | 290 mg |
| Carbohydrate | 7 g | Fiber | 1 g |
| Total fat | 12 g | Potassium | 554 mg |
| Saturated fat | 2 g | Calcium | 33 mg |
| Monounsaturated fat | 8 g | ||
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