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Sole Recipes

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Pecan Crusted Fish


4 pieces (4 to 5 ounces) Sole or Tilapia, skinned

2 cups pecans

2 large egg whites

Coarse salt

Freshly ground white pepper

1/2 cup all-purpose flour

Vegetable oil

4 oranges, peeled and cut into segments


Grind the nuts in batches in a food processor to a fine meal. (You're doing this in batches so you have more control and to ensure you don't make pecan butter.) Pour into a shallow bowl. Beat the egg white in a second shallow bowl until frothy. Season the tilapia on both sides with salt and white pepper. Dredge in the flour and pat off the excess. Dip the fish in egg whites, then in the nuts- press well to make an even coating. You can prep the fish a few hours ahead and keep it in the refrigerator on a rack over a baking sheet. 

Heat two medium skillets over medium heat. You're cooking on medium heat so you can toast the nuts but not burn them before the fish cooks through. when the pans are hot, pour in a slick of oil. Cook the fish for 2 1/2 minutes on the first side, or until nicely browned, then turn and cook for another 1 1/2 minutes. Serve the fish garnished with the orange segments. Serves 4.

Recipe obtained from Fish Without a Doubt by Rick Moonen and Roy Finamore.

Sole a la Meuniére


6 Sole Fillets

1  1/4 teaspoons salt

1/2 teaspoon pepper, plus more to taste

3/4 cup flour (Wondra* or All-Purpose)

6 tablespoons vegetable oil

12 tablespoons (1  1/2 sticks) unsalted butter

Juice of 2 lemons (1/4 cup)

1/4 cup flat-leaf parsley


Preheat the oven to 300º.  Dry the sole fillets and season both sides with 3/4 teaspoon of the salt and the pepper.  Dredge the fillets in the flour and shake off the excess.

Heat 2 tablespoons of the oil in a large nonstick sauté pan over a medium-high flame.  When the oil smokes, add 2 fillets and cook for 3 minutes on each side.  Transfer to a a baking sheet, place in the warm oven, and continue with the next 2 fillets.  Add oil as necessary, heating to the smoking point before adding the fillets.  Repeat with the remaining 2 fillets.

Transfer all of the cooked filets to the oven and wipe the sauté pan with a paper towel.  Add the butter to the pan over a medium flame.  It will melt, foam, subside, and then begin to bubble again and turn a nutty brown.   Add the lemon juice, parsley, the remaining 1/2 teaspoon of salt, and several grindings of pepper to taste.  Serve the fillets on warm plates with the sauce spooned over.

*Wondra Flour:  This Gold Medal flour yields the best results when pan-frying fish.  It has a fine blend of wheat and barley that creates a very smooth and crispy crust.