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Pan Fried Sole With Herb Mayonnaise Recipe

Pan Fried Sole With Herb Mayonnaise Recipe

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Ingredients:

Serving

12 oz sole fillets
2 egg whites
1/2 cup cornstarch or 1/2 cup flour
1/2 cup flour
1/4 cup cornmeal
1/2 tsp cayenne
sea salt
pepper
olive oil
1 large egg yolk
2 tsp lemon juice
1/4 tsp dry mustard
1/4 cup extra virgin olive oil
1/4 cup vegetable oil (such as canola
sea salt
fresh ground black pepper
2 -3 tbsp coarsely chopped fresh basil ( parsley , thyme , tarragon work , as well, but do not use dried herbs)

Directions:

For the mayo:.
Separate the egg(s), reserving the white. Place the yolk, mustard and lemon juice into a small bowl and whisk together until well blended. Add oil a couple drops at a time and whisk until blended. Continue adding slowly until about a tablespoon has been added.
At this time the emulsion is established, and the oil can be added in a thin
Stream with constant whisking. If you see oil that is not incorporated, mix it in before adding more oil. When all the oil is added, continue mixing for a
Minute or so, add salt and pepper to taste and mix in herbs.
Cover tightly and refrigerate until serving. A food processor or blender can be used, following the same procedure.
For the fish:.
Mix the cornstarch and egg white, thinning if necessary with water to the consistency of heavy cream.
On a plate, combine flour, cornmeal, cayenn and salt and pepper.
Heat a heavy saute pan over medium high heat and film the bottom of pan with oil. Dip fish into egg white mixture, let excess drip off and then lightly coat in the flour/cornmeal mixture.
Place the fillets in the pan without crowding them. Turn when the edges are opague, 3-4 minutes per side.
Cook until filets are firm and lightly browned.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1085.7 Kcal (4546 kJ)
Calories from fat	640.43 Kcal
		% Daily Value*
Total Fat	71.16g	109%
Cholesterol	169.5mg	57%
Sodium	1443.72mg	60%
Potassium	503.59mg	11%
Total Carbs	79.45g	26%
Sugars	0.69g	3%
Dietary Fiber	5.73g	23%
Protein	33.41g	67%
Vitamin C	2.9mg	5%
Iron	3.5mg	19%
Calcium	171.4mg	17%

Amount Per 100 g
Calories	270.96 Kcal (1134 kJ)
Calories from fat	159.83 Kcal
		% Daily Value*
Total Fat	17.76g	109%
Cholesterol	42.3mg	57%
Sodium	360.31mg	60%
Potassium	125.68mg	11%
Total Carbs	19.83g	26%
Sugars	0.17g	3%
Dietary Fiber	1.43g	23%
Protein	8.34g	67%
Vitamin C	0.7mg	5%
Iron	0.9mg	19%
Calcium	42.8mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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