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Curried Baked Petrale Sole Recipe
Serves/Makes: 4
Ingredients:
- 4 Petrale sole fillets, about 6 ounce each
- 1 cup plain nonfat Yogurt
- 2 tablespoons chopped Parsley OR 1 tablespoon snipped fresh Dill
- 2 tablespoons minced Green onions
- 2 teaspoons Curry powder
- 2 large egg whites
- 1 cup bread crumbs
- Non-stick vegetable oil spray
- Lemon wedges for garnish
- Sea salt and freshly ground pepper to taste
How to cook:
- Mix yogurt, cilantro, and green onion in small bowl. Season with salt and pepper.
- Preheat oven to 500 degrees F. Place baking sheet in oven. (For less hassle later, line pan with aluminum foil.) Spray with vegetable cooking spray.
- Rub each side of each Petrale Sole fillet with 1 teaspoon curry powder.
- Whisk egg whites in medium bowl until foamy.
- Place bread crumbs on pan or plate.
- Dip Petrale Sole fillets into egg whites, then turn fillets in bread crumbs, coating lightly. If you rub too hard, the egg foam will come off the fish. Sprinkle with Pepper.
- Place fillets gently on the pan. Bake until fish is opaque in center, about 8 minutes. Remove from oven let stand 2 minutes.
- Serve with lemon wedges and yogurt sauce on the side.
Comments:
Delicious Petrale sole is actually a member of the flounder family. If you can't find it, lemon sole and flounder are worthy substitutes. Petrale Sole - Not a true sole, but rather a flounder that is found in the Pacific Ocean from Alaska to Mexico. It's highly prized for its excellent flavor and fine-textured, lowfat flesh. Those found in the market generally weigh from 1 to 5 pounds. They can be purchased fresh and frozen, whole or in fillets. Petrale sole can be prepared in almost any manner including sautéing, broiling, grilling and poaching.
This recipe for Curried Baked Petrale Sole serves/makes: 4
Main Ingredient: Sole
Preparation Method: Baked