Recipe: Cornmeal-crusted sole with chili vinaigrette

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Recipe: Cornmeal-crusted sole with chili vinaigrette

Dietitian's tip: To see if the fish is thoroughly done, use the tip of a small, sharp knife to cut into the flesh. The fish should separate into flakes and be opaque throughout.

Serves: 4

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)

Serving size: 1 fillet
Calories:248Cholesterol:68 mg
Protein:28 gSodium:290 mg
Carbohydrate:7 gFiber:1 g
Total fat:12 gPotassium:554 mg
Saturated fat:2 gCalcium:33 mg
Monounsaturated fat:8 g
This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
Last Updated: 2011-08-05
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