Sole is a tasty white fish, that is caught in both the Mediterranean Sea and the Atlantic Ocean. Since it is not fatty, its preparation is delicate and exquisite, whether it be with a butter or cream based sauce, or steamed with a high quality olive oil. It is highly recommended for low-calorie diets and diets for health treatments.
Preparation of the filet
1 – Place the filets in a dish and season them with salt, lemon juice and a pinch of rosemary.
2 – Pour the oil over the Sole and let it marinate for 15 minutes. Dry them a little and flour them lightly (with a veil of flour).
3 – Place the filets on a griddle or on a hot grill. Cook approximately 5 or 7 minutes on each side. Flip them with a flat spatula. Remove them and cover with sauce.
Preparation of the sauce
1 – Put a pan on the stove with the whisky and sugar. Once hot, remove from the stove.
2 – Add orange juice mixed previously with a tablespoon of cornstarch, basil and pepper.
3 – Season, and then add the orange peels (well strained). To stir the preparation, use a wooden spoon. When the sauce thickens, remove and serve. Suggestion: This preparation can be done in the oven, without adding the flour. Cooking time depends on the thickness of the filets: when you notice the filet becoming firm and very white, it is ready. It is not necessary to flip them. The sauce can be prepared beforehand, and kept until the preparation of the filets.
Ingredients (makes 4 servings)
- 4 Sole filets, 200 to 300g each
- 1 teacup olive oil
- Rosemary to taste
- Lemon to taste
- Flour (necessary quantity)
Ingredients for the Orange Sauce
- Orange juice from 4 squeezed oranges
- ½ measurement of whisky
- ½ tablespoon sugar
- Pinch of salt
- 2 basil leaves
- 1 tablespoon cornstarch
- 4 whole pepper grains
- Pinch of white pepper
- The shredding of ½ orange peel, cut thin and lengthwise (without the white part), soaked during 15 minutes in boiling water, then strained.