Pan-Fried Sole With Caper-Parsley Sauce And Wild Rice Recipe

Name: Pan-Fried Sole With Caper-Parsley Sauce And Wild Rice
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 fillets of sole (about 2/3 pound); 1/2 cup plain flour; 1 1/2 tablespoons olive oil; 1 1/2 cups cooked wild rice; 1/4 cup Italian parsley, chopped; 1 small garlic clove; 1 tablespoon tiny capers, drained; 2 teaspoons white wine vinegar; 2 teaspoons Dijon mustard; 1 teaspoon onion, minced; 3 tablespoons olive oil

Servings: persons

2 fillets of sole (about 2/3 pound)
1/2 cup plain flour
1 1/2 tablespoons olive oil
1 1/2 cups cooked wild rice
1/4 cup Italian parsley, chopped
1 small garlic clove
1 tablespoon tiny capers, drained
2 teaspoons white wine vinegar
2 teaspoons Dijon mustard
1 teaspoon onion, minced
3 tablespoons olive oil

1
The sole is the fastest to cook, and the part you want to make certain is hot, so prepare them last. While the rice is sitting after cooking is what I've done.
2
Sauce:.
3
Puree the parsley, garlic, capers, vinegar, mustard and onion in a blender or food processor.
4
Once this reaches a smooth consistency, slowly pour in the oil while continuing to blend.
5
This can be stored tightly covered in the refrigerator for several days. Let it come back to room temperature before serving.
6
Cook the wild rice according to the directions to make about 1 & 1/2 cooked cups.
7
Fish.
8
Heat the olive oil in a frying pan large enough to hold the fillets side-by-side on high heat.
9
Rinse the sole in water, pat mostly dry.
10
Lightly flour each side.
11
Quickly fry the sole, 1-2 minutes per side.
12
Put half the rice on each plate, along with a sole fillet and drizzle with sauce.

484

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 2 fillets of sole (about 2/3 pound), 1/2 cup plain flour, 1 1/2 tablespoons olive oil, 1 1/2 cups cooked wild rice, and more.

Yes, Pan-Fried Sole With Caper-Parsley Sauce And Wild Rice falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Pan-Fried Sole With Caper-Parsley Sauce And Wild Rice

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