Pan Seared Sole, lemon caper sauce

This recipe can be used for a variety of fish or chicken.

If you are gluten-free, substitute the AP flour with tapioca, rice, or corn flour.

This should feed 4 people. Sole or flounder fillets are small so pick the largest ones you can get or select two per person.

Ingredients:

Sole, 4-8 fillets

3/4 cup flour

4 tbls canola oil

1/4 tsp salt

1/2 tsp black pepper

1 shallot, minced

2/3 cup white wine

Juice from one lemon

2 tbls capers

A few sprigs of fresh thyme

3 tbls Dijon Mustard

Method:

Set some paper towel over a bake pan or large platter.

Turn on your vent hood. Set a large saute pan over a medium to high heat.

Season the fish with salt & pepper, then dust both sides with flour.

Add the oil to the pan. Turn the pan to coat. Carefully place the fillets on the bottom of the pan.

Don’t touch them. After three minutes, the flour around the edges of the fish begins to turn brown,turn the fish over and shut the heat off. Let them continue cook from the heat of the pan for about two minutes then transfer to a paper towel lined platter.

Return pan to stove and set over a high heat. Add the shallots, lemon juice, white wine and capers.

Let the liquid reduce in half then stir in Dijon. Season with a pinch of salt.

Plate the fish and cover with sauce, garnish with fresh thyme.

Enjoy!

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