fourservingsAre you looking for a way to get a quick and delicious dinner done? Look no further. Delicate in texture, Pan Seared Sole Fish is amazingly delicious, It is light, nutritious and flavorsome.
‘You don’t punish a fish by throwing it into the water’
An African proverb
Cooking in my opinion is all about enhancing flavors and it is for that very reason that I love this method of cooking fish. In addition, the liquid released from the fish alongside the green sauce marinade, makes for a moist, soft and melt in the mouth piece of protein. If you are not comfortable with cooking your fish whole, you can use fish fillets.
I lack words to tell you how delicious this recipe is and I hope you will make out time to try out this recipe.
Growing up, the most popular methods of cooking fish was either by grilling or deep frying. But, there were times when my Mother Pan seared fish. This was quicker, easier and came together with very little effort unlike most of our African recipes which are so time consuming. I love that searing keeps the fish moist and it cooks to perfection. Moreover, it is ready in half the time it takes to grill.
Seasoning:
My go to seasoning for this recipe is my jalapeno and green herb marinade, which is also a must have in my kitchen. I use it in majority of my recipes and it also saves me the time I would normally spend preparing marinades whenever I cook.
Vegetables:
Coupled with the fish and marinade, the vegetables are equally as important . There is no fish without a side of vegetables. Open your refrigerator, take out whatever vegetables you may have available (I normally use bell peppers because I always have them at home) and stir fry them. Season with salt or for an added layer of flavor, use my aubergine and basil pesto. (click on highlight for recipe)
Watch detailed recipe video:
Dinner Anyone: Pan Seared Sole Fish
Equipment
- 1 non stick stovetop pan
Ingredients
- 1 large sole fish
- 2 mini seasoning cubes (if you use 1 large seasoning cube, crumble it and measure 1 tsp)
- 1 tsp lemon juice
- ½ tsp salt
- 1 tsp vegetable oil
- 3 tbsp jalapeno and green herb marinade (recipe highlighted)
VEGGIE STIR FRY
- ½ red bell pepper
- ½ yellow bell pepper
- ½ green bell pepper
- 2 tbsp aubergine pesto (recipe highlighted)
Instructions
- In a small bowl; mix seasoning cube, lemon juice, salt, vegetable oil .
- Score fish. With your hands, rub the lemon juice mixture generously on the fish. Set it aside for 10 minutes.
- Rub some of the jalapeno and green herb marinade on the skin side of fish only.
- Heat your non stick skillet over medium-high heat. Place fish skin side down, then rub the other side of the fish with the jalapeno marinade. With the lid on, let it cook for 5minutes.
- Take the lid off and turn the fish so the other side can cook. Baste with more of the marinade. Reduce the heat to low and slice your vegetables.
- Take the fish out of the skillet and add the vegetables. Season vegetables with the Aubergine pesto. Cook vegetables for at most 3minutes, making sure they are not overcooked.
- Serve with fried ripe plantains and hot sauce.
