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Alaska Sole Piccata

Alaska Sole PiccataRecipe courtesy of Alaska Seafood Marketing Institute.

Recipe Ingredients:

1 1/2 cups chicken broth
1/4 cup fresh lemon juice
1 tablespoon melted butter
1 teaspoon cornstarch
1/4 cup drained capers
2 cups diagonally-sliced fresh or frozen carrots
1/2 cup sliced onion
2 tablespoons olive, canola, peanut, or grapeseed oil - divided use
4 Alaska Sole fillets (4 to 6 ounces each), fresh, thawed or frozen*
Salt and ground black pepper to taste
1 tablespoon chopped fresh dill, for garnish

Cooking Directions:

  1. Combine chicken broth and lemon juice in small saucepan; simmer until reduced by half, about 5 minutes Stir in butter, cornstarch, and capers. Heat through; cover and keep warm.
  2. Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon vegetable oil until tender, about 5 minutes Remove from pan and keep warm.
  3. Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel.
  4. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
  5. Turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout.
  6. Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce. Garnish with fresh dill, if desired.

Makes 4 servings.

*Tip: This recipe is also excellent with Alaska Cod or Alaska Pollock

Nutritional Information Per Serving (1/4 of recipe using Alaska Cod): Calories: 225; Total Fat: 7g; Saturated Fat: 2g; Cholesterol: 60mg; Total Carbs: 10g; Fiber: 3g; Protein: 29g; Sodium: 471mg.

Recipe and photograph courtesy of Alaska Seafood Marketing Institute.