Paleo recipe ideas

Pan Seared Sole

1 pound (454 g) Dover sole fillets (or another Pacific sole)

Pinch of salt, plus more for seasoning cooked fish

¼ cup coconut flour

1½ tablespoons butter or coconut oil

1 teaspoon (5 ml) lemon zest

Freshly ground black pepper, to taste

4 lemon wedges, for serving

1. Sprinkle the fillets with the pinch of salt and then dust with the coconut flour.
2. In a medium-size frying pan, heat the butter or oil over medium-high heat. Place fillets in the pan and cook for 1 minute.
3. Flip the fillets, sprinkle with the lemon zest and cook for another 11⁄2 to 3 minutes, or until the fish is opaque in color.
4. Remove the fish from the pan, season with salt and pepper to taste, and serve at once with lemon wedges.

NOTE: This dish would go great with our Paleo Grits recipe (made with cauliflower), as featured in Paleo Comfort Foods.

VARIATIONS: Consider orange zest or wedges as an alternative to lemon. Can’t find sole? You can substitute flounder or tilapia in a pinch.

• GREEK BROCCOLI
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This pan seared sole dusts delicate Dover sole fillets in coconut flour and lemon zest, then sears them in butter or coconut oil for barely three minutes. The crust is thin and crisp, the flesh flaky and sweet. Lemon wedges on the side and dinner is done.

Pro Tips for Success

• Dust the fillets lightly with coconut flour and shake off the excess. A heavy coating turns gummy on such delicate fish.
• Sprinkle the lemon zest on after flipping so it toasts in the pan fat instead of burning.
• One minute on the first side, then 1 1/2 to 3 minutes after flipping, until the fish turns opaque. Sole is thin and cooks fast.
• The fillets are done when they flake easily and have gone completely opaque - there is barely any carry-over cooking with a fillet this thin.
• No sole? Flounder or tilapia substitute in a pinch, and orange zest or wedges work beautifully in place of the lemon.

Frequently Asked Questions

Is pan seared sole paleo?

It is - the fillets are dusted with coconut flour and cooked in butter or coconut oil. Use coconut oil if you want it fully dairy-free.

What should I serve with pan seared sole?

Paleo grits made from cauliflower are the suggested partner here, and a simple green vegetable rounds out the plate.

Can I use a different fish instead of sole?

Yes - flounder or tilapia substitute in a pinch. Any thin, delicate fillet that cooks in minutes will work.

Why did my fish stick to the pan?

The pan was not hot enough, or the fillet was moved before its crust released. Wait for the fish to let go on its own before flipping.

Stav Kogan

Pan Seared Sole

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Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 1 lb Dover sole fillets (or another Pacific sole)
• ¼ cup coconut flour
• 1 tsp lemon zest
• 4 lemon wedges, for serving

Method

 

1. Sprinkle the fillets with the pinch of salt and then dust with the coconut flour.
2. In a medium-size frying pan, heat the butter or oil over medium-high heat.
3. Place fillets in the pan and cook for 1 minute.
4. Flip the fillets, sprinkle with the lemon zest and cook for another 11⁄2 to 3 minutes, or until the fish is opaque in color.
5. Remove the fish from the pan, season with salt and pepper to taste, and serve at once with lemon wedges.

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