Saturday, March 30, 2013

Dover Sole Francese

It turns out that there is not a lot of variety in recipes for sole that are easily found online. So, when I found this recipe I was eager to give it a try. The family loved it and asked me to please oh please oh please save the recipe and make again. The original recipe is from, but I've changed it up a bit.

For the Fish:
1 lb Dover sole filets, rinsed
1/2 cup oat flour
3 large pasture eggs
6 tbsp grated parmesan cheese
1/2 tsp sea salt
2-3 tbsp olive oil
2-3 tbsp butter or ghee

For the Sauce
1/2 cup whole milk or cream
1-2 tsp dried (or fresh) lemon zest
1 tbsp arrowroot powder
1-2 tsp dried parsley

Plain, cooked fish

1. Fish: Mix eggs, grated parmesan cheese, and salt in a shallow bowl. Heat olive oil and butter in skillet over medium heat. In the meantime, dredge fish in oat flour. Then dip floured fish in the egg/ parmesan mixture and place in hot pan. Finish with remaining fish and let rest on a paper lined plate as needed. You'll cook a few minutes per side, until browned, depending on the size of the filets. You may need to add more olive oil and/ or butter.

2. Sauce: When all fish is done and removed from pan, using a spatula scrape up any browned bits that are stuck to the bottom of the pan. Add a little more butter (1 or 2 tbsp) if you don't have much left. In a separate small glass, mix milk and arrowroot powder, and then add to pan along with the lemon zest. Stir a few minutes until thickened and bubbly, sprinkle with parsley, then serve on top on fish.

This takes about 20 minutes and serves about four. We really loved this method of making fish and will try it on shrimp too. For the sauce, the original recipe actually uses 1/2 cup Marsala wine instead of the milk, which I am sure would taste great, but just didn't have in the house. So keep in mind the broth is flexible and you could use the milk mentioned originally, or wine, or even a little homemade broth or stock. Also, we have subbed Gruyere cheese instead of Parmesan and it was still very good.

A few tips:
  • Parmesan Cheese - I would recommend grating it as fine as you can tolerate. I use the second smallest grating size and it works well. If your cheese chunks are too large, they don't mix in with the egg very well, which I know from personal experience.
  • Butter vs. ghee - I have found that cooking in ghee works the best (better than butter or olive oil). If you have the option, go with the ghee.
  • Wine - If using wine to make your sauce, make sure it is a good wine as the sauce will retain a lot of the flavor of the wine you select. I also found this out from personal experience.

A word of warning, this smells kind of gross weird cooking, perhaps due to the combination of fried egg, cheese, and fish, but don't let that deter you as the taste is so very good.

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This recipe was shared at Weekend Gourmet, Natural Living Monday, Melt In Your Mouth MondayThe Better Mom Monday, Wednesday Extravaganza, and Thank Your Body Thursday. Please follow the links for other great recipe ideas.  

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