Special Diets

Sole with Orange Raisin Sauce

• From: National Fisheries Institute

Ingredients

• 1/4 cup flour

• 1/4 cup ground flaxseed

• 1/2 tsp kosher salt

• 1/8 tsp pepper

• 1 1/2 lbs sole or flounder fillets (about 7 small fillets)

• 2 Tbs canola oil

• 1 cup orange juice

• 2 Tbs brown sugar

• 2 tsp cornstarch

• 1/3 cup golden raisins

• 1/8 tsp nutmeg

Orange raisin sauce with nutmeg, brown sugar, and orange juice add sweet flavor to the sole.

Directions

• Preheat the oven to 200° F.
• Combine the flour, flaxseed, salt, and pepper in a shallow bowl and set aside. Coat the fish on both sides with the flour mixture, shake off excess, and set aside.
• Heat 1 tablespoon of the oil in a large nonstick skillet over high heat. Add half of the coated fillets. Cook 2 to 3 minutes per side or until golden and cooked through. Put the cooked fish on a plate or baking sheet and place in the oven to keep warm. Repeat with the remaining oil and fish.
• Whisk together the orange juice, brown sugar, and cornstarch and add to the empty skillet along with the raisins and nutmeg. Place over medium-high heat and bring to a simmer, stirring constantly, and continue to simmer and stir gently until the sauce thickens, about 3 minutes.
• Place the fish on individual plates. Pour about 1/4 cup of the sauce over each piece and serve.