Sole With Parsley Mint Recipes

Steps:

• Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray.
• Rinse fish and pat dry with paper towels. Put fish on rack.
• In a small bowl, combine parsley, mint, oil, and garlic. Rub pastelike mixture on fish.
• Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
• For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
• Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thouroughly. Pour over fish.

Steps:

• The sole is the fastest to cook, and the part you want to make certain is hot, so prepare them last. While the rice is sitting after cooking is what I've done.
• Sauce:.
• Puree the parsley, garlic, capers, vinegar, mustard and onion in a blender or food processor.
• Once this reaches a smooth consistency, slowly pour in the oil while continuing to blend.
• This can be stored tightly covered in the refrigerator for several days. Let it come back to room temperature before serving.
• Cook the wild rice according to the directions to make about 1 & 1/2 cooked cups.
• Fish.
• Heat the olive oil in a frying pan large enough to hold the fillets side-by-side on high heat.
• Rinse the sole in water, pat mostly dry.
• Lightly flour each side.
• Quickly fry the sole, 1-2 minutes per side.
• Put half the rice on each plate, along with a sole fillet and drizzle with sauce.

Steps:

• Whisk together oil, vinegar, water, garlic, shallot, 1 teaspoon salt, and 1/2 teaspoon pepper until salt has dissolved. Whisk in herbs. Let stand 20 minutes for flavors to develop.