PREP: 30 minutes | COOK: 20 minutes | YIELD: 4 servings
Sole features a mild flavor that pairs well with light vegetables, and for a treat, a glass of white wine. Offer this as a simple summer meal and your dinner guests will definitely not be disappointed.
1 tsp (5 ml) safflower oil
20 oz (567 g) rex sole, bones intact, it’s okay to have the skin on (see Prep Tip)
Pinch each sea salt and freshly ground black pepper
1 Tbsp (15 ml) extra virgin olive oil, divided
1 Tbsp (15 ml) freshly grated ginger, divided
1 large leek, white and light green parts only, rinsed well, halved and thinly sliced crosswise
½ lb (225 g) shiitake mushrooms, stemmed and thinly sliced
2 large cloves garlic, minced, divided
1 medium zucchini, ends trimmed, cut into fat matchsticks or petite French fries
1 cup (240 ml) shredded carrots
1 Tbsp (15 ml) low-sodium tamari
1 tsp (5 ml) sesame oil
1 Tbsp (15 ml) black sesame seeds
Heat safflower oil in a large nonstick skillet on medium. Season both sides of fish with a pinch of salt and pepper. It’s okay if the skin is still on the fish, because it will crisp up and come off during cooking. Place fish in pan one piece at a time and circle it around in the oil a few times before se ling the fish in. This will help prevent it from sticking. Let fish cook without disturbing it for about 3 minutes, then flip and cook for about 3 more minutes or until cooked through and lightly browned. Remove from pan and set aside. You can remove the skin at this point, or leave it on and eat it.
Use a paper towel to wipe out skillet and return to stove on medium heat. Add half of olive oil and half of ginger. Cook for about 1 minute or until fragrant. Add sliced leeks and mushrooms, and saut until soft and starting to brown, about 3 minutes. Stir in half the minced garlic and cook for 1 minute longer. Transfer to a bowl and return skillet to heat. Add remaining olive oil and ginger, and cook for about 1 minute. Add zucchini and carrots and saut until tender, about 3 minutes. Stir in remaining garlic and cook for about 1 minute longer. Add reserved leek and mushroom mixture. Remove skillet from heat and stir in tamari, sesame oil, sesame seeds, and season with salt and pepper, if desired. Mound sauted vegetables on a platter or divide among four plates, and place sole on top of vegetables. The flesh will easily slide off the bones using a knife and fork, but do take care to avoid eating the bones.
If rex sole is unavailable, you can substitute 16 oz (454 g) skinless boneless Pacific Dover sole.
NUTRITIONAL VALUE PER SERVING (5 OZ REX SOLE AND ¾ CUP VEGETABLES):
Calories: 297 | Calories from Fat: 83 | Protein: 36 g | Carbs: 15 g | Total Fat: 10 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 5 g | Sodium: 195 mg | Cholesterol: 17 mg