Recipe: Cornmeal-crusted sole with chili vinaigrette

Ingredients

• 1/4 cup all-purpose (plain) flour
• 1/4 cup cornmeal, preferably stone-ground
• 1/4 teaspoon salt
• 4 sole fillets, each 5 ounces
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons dry white wine
• 1 1/2 tablespoons fresh lemon juice
• 1 1/2 tablespoons low-sodium vegetable stock or broth
• 3/4 teaspoon chili powder
• 1/4 teaspoon dry mustard
• 1/4 teaspoon ground cumin
• 1 tablespoon chopped fresh cilantro (fresh coriander)
• 1 tablespoon grated lemon zest

Directions

In a shallow bowl, stir together the flour, cornmeal and salt. Dredge the fillets in the flour mixture, coating completely, and shake off the excess.

In a large, nonstick frying pan, heat 1 tablespoon of the olive oil over medium-high heat. Add the fish and cook, turning once, until the fish is just opaque throughout when tested with the tip of a knife and the crust is golden brown, about 3 minutes on each side. Transfer to individual plates and keep warm. Add the wine and deglaze the pan, stirring with a wooden spoon to scrape up any browned bits. Cook to reduce by half.

In a small bowl, combine the pan juices, lemon juice, vegetable stock, chili powder, mustard and cumin. Whisk in the remaining 2 tablespoons olive oil to make a thick vinaigrette.

To serve, drizzle the vinaigrette over the fillets and sprinkle with the cilantro and lemon zest. Serve immediately.

Nutritional Analysis (per serving)