Wild Sole Piccata Style
Author: Abby Fammartino
Yields: 4 Servings
- 2 lb. wild sole (petrale or dover)
- ¾ cup rice flour (or almond meal for a paleo entree)
- ⅓ cup nutritional yeast (our start ingredient here!)
- ½ t. salt (plus more to taste)
- ½ t. freshly ground black pepper
- ¼ cup olive oil
- ¼ cup coconut oil
- ¼ cup dry white wine (or stock for a paleo version)
- ¼ cup fresh lemon juice
- ¼ cup capers in brine, drained
- ½ cup fresh parsley, chopped
- Add the nutritional yeast, salt and pepper to flour to mix. Spread the mixture on a large plate.
- Rinse the sole in water and shake off the excess. Dredge the sole (or chicken) in the flour mixture, gently pressing the mixture onto the fish/chicken.
- Heat a large skillet over medium high heat. Add the olive oil and 2 tablespoons of coconut oil. Once the oil is hot and melted, place two to three prepared sole in the pan – do not over crowd! Cook for 2-3 minutes or until they are well browned. Flip and cook for 3 minutes on the other side. Remove cooked sole to a serving dish and cover with foil to keep warm. You can also place the plate in a warm oven. Repeat procedure with the remaining pieces.
- Add the wine or stock and mustard to the pan. Scrape the pan to incorporate all the browned bits of flour. Add the capers and parsley and cook 2 minutes. It should be the consistency of light syrup. Stir in the remaining coconut or olive oil, until melted. Pour the sauce over the fish and serve.
This recipe is naturally gluten free, dairy free, and is paleo friendly! Eat to feel good. This truly is food your body loves.