Best Orange And Fennel Poached Sole Recipes

SOLE WITH FENNEL AND BLOOD ORANGES

Steps:

• Cut away the ends of the orange, stand it on end and cut away the skin and pith by slicing down the sides, following the curvature of the fruit. Hold orange above a bowl to catch juice and cut the sections out from between membranes. Cut sections in half crosswise and set aside with the juice.
• Season fish with salt and pepper. Lightly dredge in flour and tap to remove excess.
• Heat 1 tablespoon olive oil over medium-high heat in wide, heavy skillet, preferably nonstick, that can accommodate fish fillets in a single layer. Add fennel and cook, stirring often, until crisp-tender, about 5 minutes. Transfer to a bowl and return the pan to the heat.
• Add the remaining olive oil and the butter to the pan. When butter has begun to foam, add fish fillets, rounded side down. Cook 2 to 3 minutes, until the fillets release easily from the surface of the pan and are lightly colored. If the fillets are thin, check after 1 minute. Cook on the other side for 2 to 3 minutes, until fish is opaque all the way through. Do not overcook, or fish will fall apart.
• Carefully transfer to individual plates or to a platter. Add lemon juice and orange sections and juice to the pan and stir constantly with a wooden spoon to deglaze. Juice should quickly reduce by half or more. Spoon juice and orange sections over the fish. Sprinkle chopped fennel fronds over top and serve with sautéed fennel on the side.

EASY SOLE MEUNIERE

Steps:

• Preheat the oven to 200 degrees F. Have 2 heat-proof dinner plates ready
• Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels and sprinkle one side with salt.
• Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Carefully put the fish filets on the ovenproof plates and pour the sauce over them. Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets. When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.

ORANGE AND FENNEL POACHED SOLE

Steps:

• In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat, and swirl in the butter. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.