Sole Fillet with Saute White Asparagus

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Sole Fillet with Saute White Asparagus

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This light and healthy lunch is one of my favorite ways to cook Sole fillets or any other other firm flat fish.



Sole Fillet with Saute White Asparagus

On 17/08/2011 (Wednesday) at 9:46 pm by Benny.
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  • Prep Time:
    5 min
  • Cook Time:
    12 min
  • Ready Time:
    17 min


2 servings


  • Sole Fillets or any firm flat fish
  • regular bread crumbs
  • old bay spice
  • olive oil
  • white asparagus
  • unsalted butter
  • kosher salt
  • fresh lemon
  • one egg beaten


Add 1 cup of regular bread crumbs to a small bowl and then add 1 tablespoon of Old Bay Seasoning. Add one egg to another small bowl and season it with salt and pepper and set aside. Next, season the fish fillets with the salt and pepper on both sides, dip each fillet into the beaten egg, shake off excess and then toss into the bread crumbs, coating both sides well. Let it sit in the bread crumbs for about 5 min to make sure the breading has adhered to the surface of the fillets.

To prepare your asparagus, rinse them well and then cut them in half lengthwise (if they are large ) and place them into a hot saute pan with olive oil and a little knob of unsalted butter. Cover the skillet and saute for about 5 minutes and then turn them over and continue to cook them uncovered until they are just al dente.

In another saute pan, heat a little more olive oil and then add the lightly breaded fish. Saute until golden brown and then turn the fillets over to cook the other side also. Add a little butter and the juice of half a lemon and continue sauteing until the butter begins to foam and the lemon juice has reduced.

To plate lay down your sauteed asparagus and then the fish filet on top and finish with the pan juices and garnish with lemon slices.

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