SouthWest "Butter" Fillets with Sweet Onion Sauce



Served with Sweet Onion Sauce from MarketSide
 

Gadgets and cooking needs: spatula, frying or saute pan,  oven on Broil

Ingredients: Serving for one
Serves one: cooking time 20 min or less including prep time

• 1 or 2 fillet of sole defrosted or bought fresh

• only 1/2 lemon or lime is enough for one or two fillets, any more will make it very sour

• Fresh Ground Garlic (1/2 teaspoon)
• Adobo with coriander 1/2 teaspoon
• Fresh Parsley and or Cilantro (1 teaspoon)
• I can't believe it's not butter (4tblspoons)
• Sweet Onion Sauce from Market Side recommended (2 tablespoons or to taste)

To prep the fish: Squeeze the lemon juice onto the fish, and add the fresh ground garlic, and the dash of  Adobo by Goya with coriander since the fish is very thin you don't have to marinade it, careful not to add too much lemon or it become sour
 

Method:  

Heat up the pan on medium and add the butter for cooking, you may use cooking spray if you prefer it. Don't let the butter brown too much, and add the fish right away, while adding a few lemon squeezes while cooking, but do not use the entire half if you are only making one fish. Add the parsley, cilantro and turn it, making it a crisp brown on each side as shown in the pictures ( about 5min. on each side on medium flames) make sure to coat both sides with the herbs (Parsley and or cilantro) as your turning it. Meanwhile the oven should be broiling on high, and you will use this to brown the fish after the insides are completely done. Use the remainder of the butter lemon sauce in the saute and place it on the baking pan, and add more butter if necessary, leave the fish broiling on high for 3 min. or until completely crispy around the edges.

Make sure the fish is completely done by cutting a small piece to check that the inside is not pink and all white as shown in the pictures. Now you are ready to serve with the Sweet Onion Sauce from Market side or any other brand of sauce you choose and enjoy with your favorite sides.
Also if you choose to bake it, do so at 350 degrees for 20 minutes then broil on high for 2 minutes. Cooking time on a skillet should be increased to 10 min on each side total if it is not fully cooked

 

 

 

 

Fillet of Sole is so mouthwatering and tender to the touch, that it really needs no hype, but I must also mention how this dish sets the standard for fish so high it can put on even the most die hard red meat eaters onto eating more seafood. At about 240-60 calories per serving, and healthy fats, this dish will surely get your metabolism on high. Here it's served with a side of broccoli and plantains that compliment the sweet onion sauce very well. Other complimentary sides would be just about anything, rice, beans, red baked potatoes, corn or other vegetables such as collie flower, or even just a loaf of Italian garlic bread that you can dip into the sauce. I made this on a stove top but you can try grilling it over a wood burning, or coal grill turning it over so gently on an aluminum foil for a summer seafood feast. You can switch the sauce into Chipotle and it would still work. The Sweet Onion adds the Southwest zest that it needs and provides an additional metabolic vegetable. Who said cooking healthy was boring?