January cooking is all about healthy and easy, without sacrificing taste, especially after a December of lengthy meal preparation and consuming copious amounts of sugar, fat and alcohol.

I’m a bit of a wimp when it comes to seafood, preferring it to be mild flavored and lean. Petrale sole floats to the top of my seafood list. The thinness of the filet makes it quick to cook and its mild flavor means it takes on the flavors of what it is cooked with. It’s expensive and not always available because windy conditions make it difficult to catch. You can substitute Dover sole or even Ling or True cod or red snapper.

Seasoning both sides of the fillets with salt and pepper before lightly dredging them in flour helps it absorb more in the flesh. Make sure the butter and oil are heated hot enough before you add the fillets so they brown nicely. Scraping up the browned bits from the pan gives more flavor in the sauce you drizzle on the fillets at the end.

15-Minute Lemon Caper Petrale Sole

 

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Serves: 4

Ingredients

• 4 Petrale sole filets, about 4 ounces each
• Kosher salt
• Fresh ground black pepper
• Flour, for dredging
• 2 tablespoons butter
• 2 tablespoons olive oil
• 1 medium size clove garlic, minced
• ½ cup white wine
• 3 tablespoons lemon juice
• 3 tablespoons capers
• 1 tablespoon chopped Italian parsley

Instructions

1. Sprinkle fillets with salt and pepper; dredge in flour, shaking off excess.
2. Heat butter and oil in a large skillet over medium heat; add fillets and cook until halfway done and lightly browned, about 3 minutes; turn and cook until fillets are cooked through about 3 minutes; remove to a platter and keep warm.
3. To the same pan, add the garlic and cook and stir just to soften, but not brown. Add wine and bring to a simmer, scraping bottom of the pan to remove browned bits; add lemon juice, capers and parsley and briefly heat through. Immediately pour sauce over fillets.

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