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.


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


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.


Peppercorn Crusted, Seared Scallops

Okay some may think it is simple, but have you ever eaten a rubbery scallop?

Not so simple to ‘just cook’ the scallop now is it?

I work with appliances for manufacturers and get to demonstrate the features and benefits. Many times I am trying to make it interesting for me because doing the same old thing gets boring. What I forget about is, I don’t cook to the same audience for every demonstration. Many times the simple things are the best to show.

Sauteing is a basic cooking technique that many do in their kitchen. Some are good at it, many don’t know that they suck at it. Too many times when you cook something you may think that you have to cook it all the way through.

Unless it is a stew, ribs or another braised or smoked item, don’t cook it all the way through.

There is always carry over cooking when you heat the internal moisture of food. The knack is learning when to stop heating your food.

Scallops are prevalent in the area ( I live in New England). This past year I have met a pair of excellent authors on the topic and please check out their book.  by Elaine & Karin Tammi.

When you buy them try to get them dry. This way you are not paying for water weight. You will want to rinse them because sand or a piece of the shell isn’t enjoyable to chew on 🙂

Cooking Scallops are easy. They are very versatile. You can broil, grill, fry, poach, steam, smoke and saute them.

Here is a recipe for Peppercorn Crusted, Seared Scallops. Searing them in a pan just like sauteing with very little oil.


1 lb. Sea Scallops (I used large), rinse and dry on paper towel

3 tablespoons cracked peppercorns

Cooking oil, I used Coconut also, grape seed or canola works well

1 stick of unsalted butter, cut into small cubes

Kosher Salt

Lemon wedges


Place a heavy gauge saute or non stick pan over a medium high heat.

Dip one side of the scallops into the peppercorns.

Add 1 tablespoon of oil to the pan and turn to coat*.

Cook the scallops in batches. Place several scallops, pepper side down, onto oiled pan. Don’t crowd them or they will sweat the moisture and no provide a good caramelization.

Let it begin to sear Without shaking the pan. Season scallops with a pinch of kosher salt.

Carefully turn the pan to allow dripping to move to one side. On the high side of the pan add a couple of cubes of butter.

As the butter melts to the bottom of the angled pan, use a spoon and baste the scallops.

After about two minutes lay pan down onto burner and use a spatula to turn them over. Allow them to sear for about a minute and remove to a plate.

Wipe pan with a paper towel and cook remaining scallops the same way.

Serve with lemon wedges or favorite dipping sauce.


*I used an Induction Cook Top in these photos. As you lift the pan from the cook top it stops heating the pan so you have to baste and lay the pan to heat, then lift it and repeat. Some electric tops have pan sensors that determine when you lift a pan from the heating element. Keep this in mind as you try this recipe or additional searing on the cook top.


As I native New Englander I am amazed by how many people in this area don’t know a fresh scallop versus a frozen one. Most of the time people enjoy them fried so perhaps it doesn’t matter anyway. In markets, many frozen scallops are from Asia.

This weekend I was fortunate to meet Elaine & Karin Tammi. A mother and daughter who have written a cookbook, Scallops: A New England Coastal Cookbook.

Not only does this have great recipes from many of the areas top chefs, it is an informative and a great read.

To accompany their book signing, I got some local Live Cultured Bay Scallops from Taylor Bay in Fairhaven, MA.

It was great to see the reaction of people sampling something that they think they are familiar with but they are not. Most are familiar with the white meat round Scallop (adductor mussel). To see it in the shell and taste the entire mollusk is a treat. This way of preparation more popular outside the US.

I enjoy them raw, but we sauteed them in the shell with white wine and a compound butter.

If you have the chance try them don’t think that these have the texture of clams or oysters. They are mild in comparative texture and the flavor is sweet with a nice salty balance.

Since they are a live product, they would have to be consumed fresh. In other words, this isn’t something that you can ice down in the refrigerator for a few days. That is why you rarely see them on restaurant menus because they have a short life. Once they are shucked and cleaned, it is a different story (as well as a different flavor). A savvy chef will offer them as a special with light accompaniments and not full of breading with butter smothered in Marinara sauce. You want to taste the scallop not cracker crumbs.

Steaming Shrimp

Here is a simple shellfish preparation. Great for lobster, mussels and clams.

1 pound Key West Prawns 10-12/lb. Set on 215˚ moisture level at 100% for 5 minutes. The preheat was about 6 minutes. Once removed, I shocked the shrimp in an ice bath to serve these cocktail style. Although served hot with a pasta, saffron rice, potato gratin etc. fantastic!

The oven comes with a perforated and solid pan. I placed the solid below to capture the broth (I froze it for a base for another time). This makes cleanup easy. Although this oven is plumbed and juices can go down the drain, but why waste them?

For a sauce I just used a mix of the following:

3 tbls Mayo

juice from 1/2 orange

1 tbls chili sauce

1 tsp prepared horseradish

dash sea salt