Meal Kit
Pan-Fried Sole with White Wine Butter Sauce
With Fresh Lemon and Roasted French Vegetable Medley
Prep & Cook Time: 25-35 min.
Spice Level: Not Spicy
Cook Within: 3 days
Contains: Fish, Milk
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Under %{max_calories} caloriesUnder 35g carbs
Chef
Jimmy Madla
If you’re craving something light after a weekend of eating donuts and burritos, look no further. Sole has a super delicate flavor and texture that calls for a gentle hand when cooking. (That's our way of saying don't worry if it falls apart while you cook it.) It's perfectly paired with lemon-butter pan sauce, roasted shallots, green beans, and grape tomatoes. Simple, elegant, and delicious.
In Your Box (serves 2)
- 5 oz. Green Beans
- 1 Lemon
- 4 oz. Grape Tomatoes
- 3 fl. oz. White Cooking Wine
- 1 Shallot
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0.9 oz. Butter
- 3 Parsley Sprigs
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2 Sole Fillets
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2 fl. oz. Canned Evaporated Whole Milk
Due to our just-in-time sourcing model, we may have to send you a substitute ingredient. Not to worry! We make sure every ingredient sent to you meets our high quality standards. We’ll keep you informed should a switch occur, so please check the ingredient labels in your meal bag.
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Nutrition (per serving) bO9BN93n
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Calories230
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Carbohydrates19g
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Net Carbs15g
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Fat12g
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Protein5g
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Sodium410mg
Recipe Steps
You Will Need
- Olive Oil
- Salt
- Pepper
- Cooking Spray
- 1 Baking Sheet
- 1 Medium Non-Stick Pan
Cooking Guidelines
To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures:
- Steak and Pork 145° F (rest cooked meat, 3 minutes) |
- Seafood 145° F |
- Chicken 165° F |
- Ground Beef 160° F |
- Ground Turkey 165° F |
- Ground Pork 160° F
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1 Prepare the Ingredients
Preheat oven to 375 degrees and prepare a baking sheet with foil. Spray lightly with cooking spray. Thoroughly rinse produce and pat dry. Trim ends off green beans. Peel and halve shallot lengthwise. Mince one half and slice other half into thin strips. Zest and quarter lemon. Stem and coarsely chop parsley. Carefully rinse sole (flesh is very delicate) and pat very dry. Gently cut sole in half lengthwise and season with a pinch of salt and pepper.
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2 Roast Vegetables
Place grape tomatoes, sliced shallots, and green beans on baking sheet. Toss with 1 tsp. olive oil and a pinch of salt and pepper. Roast for 8-10 minutes, or until vegetables begin to brown. Set aside.
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3 Cook the Fish
Warm a medium non-stick pan over medium-high heat. Working in 2 batches, add 1 tsp. olive oil and half of the fillets to pan. Cook 2-3 minutes on each side, turning carefully, until it reaches a minimum internal temperature of 145 degrees. It's hard to get a good sear on sole, so don't worry if yours is paler than pictured. Carefully transfer fish to a plate, add 1 tsp. of oil to pan, and repeat. Sole is delicate and requires gentle handling. But if a fillet breaks, no big deal - it's still just as delicious!
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4 Start the Sauce
Heat same pan used to sear fish over medium heat. Add minced shallots, juice of one lemon quarter, and white cooking wine and cook until reduced by half, about 1-2 minutes. Use a spoon to scrape up any browned bits on the bottom of the pan - this is called fond and it's packed with flavor.
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5 Finish the Sauce
Add evaporated milk to pan and cook for 1-2 more minutes, or until slightly thickened. Remove pan from heat. Add butter to pan and swirl to incorporate. This technique is called mounting the butter— it enriches sauces without separating the butter. (Optional: for a smoother sauce, you may strain the bits of shallot from the sauce after mounting the butter by passing it through a fine mesh strainer into a small bowl.)
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6 Plate the Dish
Pour white wine and lemon butter sauce on a plate. Arrange fish fillets over the sauce. Place roasted vegetables and remaining lemon slices next to fish. Garnish with lemon zest and parsley.
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