Pan-Seared Sole: Quick And Easy

Pan-searing is a classic restaurant method of cooking fish. It is a simple and straightforward method that produces a crispy, golden outside, and a tender and juicy inside. It is also one of the fastest ways to cook seafood, requiring minimal equipment—just a pan and a stove.

When pan-searing sole, it is important to note that it is a thin fillet and therefore requires less cooking time and is more prone to breaking when flipped. It is also recommended to season the sole with salt and coat it in flour before cooking, as this will give it a crispy bite.

Additionally, it is best to use a very wide spatula or even two when flipping the sole to prevent it from falling apart. Serving the pan-seared sole with lemon brings out all the flavours.

Choosing the right fillet

When choosing the right fillet for pan-searing, there are several factors to consider, from the type of sole to its freshness and sustainability.

First, let's talk about the different types of sole. The most common variety is the Dover sole (Solea solea), which is widely available in Europe and often simply referred to as "sole." It has a flat appearance, typically brown with a white underside, and grows up to 28 inches long. Other types of sole include American soles, tonguefishes or tongue soles, and various species of righteye flounder, such as lemon sole and Pacific Dover sole.

When selecting your fillet, opt for a firm, fresh piece of fish with a mild scent. The flesh should be moist and translucent, with a uniform colour and texture. Avoid any fillets with discolouration, drying, or an overly fishy odour, as these may indicate that the fish is past its prime.

While sole is a versatile fish that can be cooked in various ways, including pan-searing, it's important to consider the environmental impact of your culinary choices. Sole is a bottom-feeding fish that is often caught using trawls, large nets that scrape the ocean floor and can damage sensitive habitats. Overfishing is also a concern, with Greenpeace International adding the common sole to its seafood red list in 2010 due to unsustainable fishing practices. If you're committed to using sole, look for sustainably sourced options or choose a different type of fish altogether.

Finally, consider the nutritional content of the fillet. Sole is a lean fish, low in omega-3 fatty acids compared to other types of fish. If you're looking for a heart-healthy option, you may want to choose a fatty fish like salmon or tuna. However, sole is high in protein and low in calories, making it a good choice for weight loss. It's also a good source of selenium, vitamin B12, and phosphorus.

Marinating the sole

There are a few things to keep in mind when marinating your sole. Firstly, avoid using a strong citrus-based marinade for more than 10-15 minutes, as the acid in ingredients like lemon or lime juice will "cook" the fish. Similarly, do not salt the fish too early, as this can dry it out.

There are many different types of marinade that you can use for your sole. A classic option is a marinade of olive oil, lemon and herbs. To make this, combine 1/2 cup of olive oil, 2 tablespoons of lemon juice and some loosely chopped herbs such as cilantro, basil, rosemary or thyme. Brush this marinade onto the fish and leave it to sit for about 5 minutes before cooking.

Another option is a lemon-balsamic marinade. Combine 1/4 cup of balsamic vinegar, 1/4 cup of lemon juice, 1 teaspoon of dry mustard, 1 small chopped onion and 2 teaspoons of chopped parsley. Mix this together and pour it over the fish, then leave it to marinate for 20-30 minutes.

If you are looking for something a little different, you could try an orange, honey and ginger marinade. Combine 1/2 cup of orange juice, 2 tablespoons of honey, 2 tablespoons of lime juice, 2 tablespoons of soy sauce, 1 clove of minced garlic and 1 teaspoon of minced ginger. Coat the fish with this marinade for 5-10 minutes before cooking.

Remember, when it comes to marinating your sole, keep it simple and don't overdo it on the time!

Cooking the sole

First, season the sole fillets with salt and pepper. Dust both sides with flour, shaking off any excess. If you want to add a little extra flavour, you can marinate the fish for up to 15 minutes. Be careful not to leave it any longer, as the acidity of the marinade will start to break down the fish.

Next, heat a heavy skillet or cast-iron pan over a high heat. Once hot, add olive oil or butter and heat until shimmering. You can also use a high smoke point oil, like avocado or refined safflower oil, or clarified butter.

Now it's time to cook the fish. Carefully lay the fillets into the hot oil or butter. You may need to cook the sole in batches. Cook until the sole is the same colour throughout and flakes easily, turning once with two wide spatulas. This should take around 2-3 minutes on each side. If one side starts to get too dark, reduce the heat to medium.

Once cooked, transfer the sole to a plate and garnish with lemon wedges and parsley. Serve immediately.

If you want to add a little extra flavour, you can add lemon to the pan. Slice a lemon into thin circles and add them to the skillet before you add the fish. Cook until the lemon is lightly browned, then push to the side of the skillet before adding the sole.

Storing and reheating

When storing pan-seared sole, it's important to keep it in an airtight container in the refrigerator. It will stay fresh for up to three days. However, it's always best to consume it as soon as possible, as fish tends to lose its delicate texture and flavour over time.

To reheat the sole, you have a few options. You can use a microwave, an oven, or a skillet. If using a microwave, cover the sole with a damp paper towel and heat it at 50% power for short intervals until it's heated through. With an oven, preheat to 350°F and heat the sole, uncovered, until it reaches your desired temperature. Alternatively, you can reheat the sole in a skillet over medium heat, adding a small amount of butter or oil to prevent it from drying out.

It's important to note that the sole's texture and flavour will change upon reheating. The fish may not be as moist and flaky as when it was freshly cooked. To minimise this, reheat the sole gently and slowly, ensuring it doesn't dry out or overcook.

Additionally, it is not recommended to freeze and thaw pan-seared sole, as the delicate texture of the fish may not hold up well to the freezing and thawing process.

Sides to serve with the sole

Pan-seared sole is a versatile dish that can be served with a variety of side options. Here are some ideas for sides to accompany your sole:

Salads

A light and refreshing salad can be the perfect complement to pan-seared sole. You can go for a simple butter lettuce salad or a more elaborate salad with greens, asparagus, and a squeeze of lemon. If you're looking for something with a bit more substance, a pasta salad or rice salad would also work well.

Vegetables

There are several vegetable options that would pair nicely with pan-seared sole. Roasted or steamed broccoli is a healthy and tasty choice. You could also go for green beans, either on their own or tossed with butter and lemon. If you're feeling adventurous, try a side of garlicky spinach—it's a classic combination with fish and takes just minutes to prepare.

Starches

For a heartier meal, consider adding a starch to your plate. Roasted potatoes go well with the tangy flavors often present in sole dishes. You could also try mashed potatoes, sweet potatoes, or rice. If you're looking for something a little more indulgent, orzo pasta salad would be a great choice.

Sauces

To add even more flavor to your meal, consider serving your sole with a sauce. A tangy caper-butter sauce is a sophisticated choice, especially when paired with roasted potatoes and a green salad. For something lighter, a squeeze of lemon or a drizzle of fresh lemon juice can really enhance the flavor of the fish.

Frequently asked questions