Wednesday, April 18, 2012

Sole with Lemon Caper Sauce

I'm beginning to wonder why I pay an arm and a leg for a piece of fish at restaurants. It just seems so easy to make at home. G2 was on a business trip and G3 and I dined on our sole on the patio. He ate all of his (above) and then asked for more! Luckily, that was only half of a fillet, so he got the rest of it.

2 3 oz sole fillets
olive oil
salt and pepper
1 Tbsp butter
1-2 cloves garlic, minced
1/2 cup vegetable broth
1/4 cup white wine
2 Tbsp capers, drained and minced
juice of 1/2 lemon
chopped fresh parsley

Season both sides of the fish with salt and pepper. Cook in warmed olive oil over medium high heat, 3 minutes on each side. Remove from pan and keep warm. Melt the butter in the pan, add garlic and cook for about a minute. Add broth and wine, bring to a boil, and cook for about 5 minutes until it's reduced to about 1/4 cup. Add capers and lemon juice, cook a few more minutes, then stir in parsley. Drizzle over the cooked fish.

I loved the briney-ness the capers gave this dish, and was surprised Graham liked it as much as he did, but he does love lemon. Our sides were a little boring, wheat couscous and steamed green beans, but were great for soaking up the sauce. Maybe that's the draw of the restaurant dishes...the sides. Well, and the fact that it's always nice to have someone else cook for you.

*Sole is a mild, white flat fish, similar to flounder. It is low calorie, low fat and high protein. Capers, which are actually little flower buds, don't have much nutritional value, but I was surprised to find out they do contain a tiny bit (1% of RDA) of vitamin C and Iron. And of course, they have plenty of sodium.

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