The Love Chef


Seafood Recipes


            1¼ pounds sole fillets
            Salt to taste
            Freshly ground black pepper to taste
            Soy flour for dusting
            ¼ cup Colavita Extra Virgin Olive Oil
            2 tablespoons butter
            1 tablespoon minced shallots
            1 clove garlic, minced
            ½ cup white wine*
            2 tablespoons capers
            2 tablespoons lemon juice
            1 tablespoon chopped fresh Italian parsley, plus 4 sprigs

Serves 4.

Season the fillets with salt and pepper. Dust lightly with the soy flour. In a large skillet heat the Colavita Extra Virgin Olive Oil over moderately high heat; add the fillets slowly in batches without crowding the skillet. When the fillets are lightly browned on one side, turn them over and brown the other side. Transfer to a warmed platter, but do not stack the fillets on top of each other. Keep the fillets warm while you make the sauce.

In the same skillet, heat the butter, add the shallots and garlic. Sauté until golden then deglaze the skillet with the wine, scraping up any bits. Add the capers, lemon juice, pepper, chopped parsley and heat through, reducing slightly. Pour the sauce over the fish and serve garnished with the parsley.

*Suggestion: Use the same wine to enjoy with dinner -- Bolla Pinot Grigio.

The soy flour in this recipe actually gives the sole fillets, I think, a lighter flavor. Be sure your parsley is the flat leafed Italian or European version only.

By the way, deep fried parsley is a great garnish for many dishes.

“The Love Chef” (Francis Anthony) is the author of several cookbooks and appears on local and national TV. You can find his cookbooks at and/or visit his website “Cooking With Love” and “The Love Chef” are registered trademarks.


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