Alaska Sole Piccata
Recipe courtesy of Alaska Seafood Marketing Institute.
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
- 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.
- Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon vegetable oil until tender, about 5 minutes Remove from pan and keep warm.
- Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel.
- 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.
- 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.
- 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.