Foodie Friday: Pan-Seared Sole Fillet and Basil

First Friday of the month:  Mom-Cook / Recipe

The simplest meal can be the most delicious...

That's how I felt after savoring my fragrant, moist, melt-in-your mouth sole fillet for dinner the other week.

I always stock on fish fillets in the freezer for those days, and nights, when I want something light and nutritious for myself and the family. It's most convenient too when I'm pressed for time and need to serve a nice meal in a flash. And this was one of those days.

Fast and easy to cook, yet filling and big in flavor! This pan-seared sole fillet is cooked the same way as my most popular food post -- Tanigue Garlic Steak, with a slight twist. The aromatic fresh basil and lemon juice lend a refreshing taste to this delicious dish.

Pan-Seared Sole Fillet and Basil

2 sole fillets
sea salt / rock salt
black pepper
1 lemon, halved
1/2 cup flour
fresh sweet basil leaves
olive oil
2 tablespoons minced garlic
2 tablespoons butter

To prepare:
Season fillets with salt and fresh cracked pepper on both sides.
(Cook whole or your can slice each fillet in 4 to 5 pieces like I did)
Squeeze juice from half a lemon over the fillets.  Leave for 10 minutes.
Julienne around 10 basil leaves. Set aside.

Heat a non-stick pan or skillet.
In an shallow dish or plate, very lightly dredge fillets with flour.

To cook:
Pour olive oil, around 3 tablespoons, in the heated pan.
Lightly toast minced garlic until golden then sear fillets, around 3 minutes on each side, depending on thickness of fillet.
Before flipping over, sprinkle each slice with julienned basil leaves. Flip and toast until cooked through.
(Cook in two batches so as not to crowd your pan)
Fish will be soft and flaky when done.

Transfer to plate. Do not turn off heat.
In the pan, melt butter and squeeze half of the lemon (lemon-butter sauce)

Drizzle sauce over the plated fillets.
Garnish with more basil leaves and lemon wedge on the side if desired.
Serve immediately.

You can prepare and serve this dish in less than 30 minutes, with rice or potato mash. For this recipe, you can use any white flesh fish fillet like cream dory, bass, lapu-lapu (grouper) or labahita (sturgeon).

Somehow, this sweet sparkling apple juice makes a perfect match to this delectable dish. This pairing will definitely make another appearance on our dining table very soon!

A truly delightful 'meatless day' meal for the whole family!

Other fish dishes you may want to try:
Crunchy Panko on Fillets
Steamed King Fish in Light Soy
Creamy Salmon & Caviar Pasta

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