Alaska Sole Capri
Courtesy of Alaska Seafood Marketing Institute
Servings: 4
Prep Time: 5 Min.
Cook Time: 10 Min.
Prep Time: 5 Min.
Cook Time: 10 Min.
What you need:
* 1 c. clam juice
* 1/4 c. dry white wine
* 2/3 c. slivered fresh basil
* 2/3 c. sun-dried tomatoes packed in oil, sliced
* salt and pepper, to taste
* 4 Alaska Sole fillets (4 to 6-oz. ea.), fresh, thawed, or frozen
* 1/2 Tbsp. butter
* lemon wedges, if desired
* 1/4 c. dry white wine
* 2/3 c. slivered fresh basil
* 2/3 c. sun-dried tomatoes packed in oil, sliced
* salt and pepper, to taste
* 4 Alaska Sole fillets (4 to 6-oz. ea.), fresh, thawed, or frozen
* 1/2 Tbsp. butter
* lemon wedges, if desired
What to do:
1. Bring clam juice and wine to a boil in a large (12-in.) nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.
2. Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray then heat butter over medium-high heat. Add sole fillets; cook 2 to 3 min. until browned.
3. Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 3 min. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.
4. Spoon 1/3 c. of topping over fillets to serve.
Cook's Tip: Alaska Pollock or Cod fillets can be substituted for Alaska Sole, just adjust the cook time for smaller fillets if necessary.
2. Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray then heat butter over medium-high heat. Add sole fillets; cook 2 to 3 min. until browned.
3. Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 3 min. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.
4. Spoon 1/3 c. of topping over fillets to serve.
Cook's Tip: Alaska Pollock or Cod fillets can be substituted for Alaska Sole, just adjust the cook time for smaller fillets if necessary.
Nutritional information:
Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 57mg; Total Carbs: 6g; Fiber: 1g; Protein: 16g; Sodium: 500mg;