How To make Fillet Of Sole with Broccoli
1/4 c Butter or margarine
1/4 c Unsifted all-purpose flour
1 t Salt
1 t Dried tarragon leaves
1/8 t Pepper
1 c Milk
1/4 c Dry white wine
1/4 c Water
20 oz Frozen chopped broccoli
2 T Lemon juice
32 oz Frozen flounder fillets,
-thawed Lemon juice Salt and pepper 2 T Parmesan cheese.
1. In a medium-sized, heat-resistant, non-metallic bowl, heat butter in
Microwave Oven 1 minute or until melted. 2. Add flour, salt, tarragon leaves and pepper. Stir until smooth. Add
milk, a little at a time, stirring after each addition Heat, uncovered, in Microwave Oven 4 minutes or until thickened and smooth. 3. Stir in wine. Heat, uncovered, an additional 2 minutes in Microwave
Oven. Set sauce aside. 4. In a deep, 1 1/2-quart, heat-resistant, non-metallic casserole place 1/4
cup water and chopped broccoli. Heat, covered, in Microwave Oven 3 minutes. Stir. Heat, covered, an additional 3 minutes in Microwave Oven or until broccoli is heated through Drain excess water. 5. Add 1 cup of sauce and 2 tablespoons lemon juice to cooked broccoli,
mixing gently to combine. 6. Brush fillets with lemon juice and sprinkle with salt and pepper, to
taste. 7. Arrange fillets in a 3-quart, heat-resistant, non-metallic baking dish,
with fillets overlapping. Spoon broccoli mixture around the edge of fillets. Spoon remaining sauce over fish. 8. Heat, uncovered, in Microwave Oven for 9 minutes. Sprinkle Parmesan
cheese over top of fish and heat, uncovered, an addi- tional 5 minutes in Microwave Oven or until cheese is melted.
How To make Fillet Of Sole with Broccoli's Videos
Caribbean Baked Sole Fillets
There is nothing better than a simple fish fillet infused with rich Carribean flavours served with a side of homemade potato fries. Prepare this effortless yet elegant dish of Carribean baked sole fillet, which would make a great dish for family dinners or parties. It will definitely leave a lasting impression on guests!
View this recipe
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Recipe:
Makes : 2 servings
Ingredients :
POTATO FRIES
300g russet potatoes (scrubbed)
700ml Seri Murni Pure Vegetable Oil
A pinch of salt
CARIBBEAN BAKED SOLE FILLETS
200ml S&P Santan Coconut Milk
60ml lime juice (freshly squeezed)
3 tbsps tomato paste
60g fresh oregano
1 tbsp onion powder
1 tbsp garlic powder
1 tsp coarse black pepper
1 tsp red chilli flakes
½ tsp salt
3 tbsps Seri Murni Pure Vegetable Oil (for greasing the aluminium foil)
2 sole fish fillets, approximately 250g each (skin and bones removed)
200g broccoli (cut into florets)
Method:
POTATO FRIES
1. Leaving the skin on, cut the potatoes into thick, large strips.
2. Heat Seri Murni Pure Vegetable Oil in a pan over medium heat. In small batches, fry the potatoes, flipping frequently until they are light golden brown.
3. Remove the potatoes from the pan and drain on paper towels. Let cool for 10 minutes.
4. With the remaining oil in the same pan, refry the potatoes over high heat until crispy and golden brown.
5. Remove from pan and drain on paper towels.
6. Season immediately with salt.
CARIBBEAN BAKED SOLE FILLETS
1. To prepare the caribbean sauce, combine S&P Santan Coconut Milk, lime juice, tomato paste, fresh oregano, onion powder, garlic powder, coarse black pepper, red chilli flakes and salt in a mixing bowl. Stir to mix well.
2. Preheat oven to 180°C.
3. Prepare a baking tray lined with aluminium foil and greased with Seri Murni Pure Vegetable Oil.
4. Transfer the sole fillets to the baking tray.
5. Spread the top of the fillets with caribbean sauce and place the broccoli on the tray. Bake for 15 minutes or until the fish flakes easily with a fork.
One Pan Lemon Garlic Baked Cod w/ Potatoes & Asparagus
Cod doesn't get enough love! It's lean, protein-packed, light, flakey and tastes amazing!????????????????
This right here makes an easy healthy quick delicious meal in around 30 minutes from start to finish all on one pan!
Efficient and effective! ????
FULL RECIPE ⬇️
INGREDIENTS
- 1 large wild caught Cod fillet
- ~3 cups fresh chopped asparagus
(~1 in pieces, make sure to remove the bottoms)
- ~3 cups baby red potatoes cut into quarters
- Extra virgin olive oil
- Seasonings: salt, pepper, Flavor God Garlic Lovers, Flavor God Lemon & Garlic.
(Link + discount code in bio)
DIRECTIONS
1. Cut the potatoes and add to a large mixing bowl. Add in olive oil, salt, pepper and Flavor God Garlic Lovers. Give a good toss then place on a baking sheet lined w/ parchment paper. Place in the oven at 400 for ~15 minutes.
2. While the potatoes are in the oven, Prep the asparagus and the cod. Cut the asparagus and add to the large mixing bowl. Add in olive oil, salt, pepper and Flavor God Lemon & Garlic. Give a good toss. Cut the cod into smaller fillets.
3. Once the ~15 minutes are up, remove the potatoes and add the asparagus to the pan. Mix and create slots for the Cod then add those next. Hit the cod with a olive oil and season the same as the asparagus. Add a slice of lemon on top of each one then place back in the oven for ~12-15 minutes or until largest piece hits 145 degrees internal.
4. Remove from oven, garnish with chopped parsley and extra lemon juice.
5. ENJOY! ????????
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CREAMY FISH FILLET / quick & easy recipe
CREAMY FISH FILLET
INGREDIENTS:
150 grams boneless fish
1 egg
1 tsp cornstarch
2 cloves garlic,minced
1/2 cup fresh milk
1 -2 tsp all purpose flour
parsley
water
1/4 cup of cooking oil
salt & black pepper to taste
enjoy!!!
自得其乐 美食 8.西兰花鱼片 Broccoli Sole Fillet
材料:
1.龙利鱼片400克
2.西兰花200克
3.木耳200克
4.黄酒一大勺
5.蛋清一个
6.盐,白胡椒粉适量
7.淀粉一大勺
8.油一大勺
Broccoli Sole Fillet
material:
1. sole fillet 400 g
2. broccoli 200 g
3. tree fungus 200 g
4. rice wine 1 tablespoon
5. one egg white
6. a pinch of salt and white pepper
7. starch1 tablespoon
8. oil 1 tablespoon
Fish in garlic butter sauce | vetki fish fillet recipe | butter garlic fish | Fish starter recipe
Hello Friends,
Sharing with you Fish in Lemon Butter Garlic Sauce Recipe.
This is a very quick and easy fish fillet recipe which is prepared in few minutes.
This 5 minutes Indian Fish Fry Recipe is made with spices like oregano, coriander, etc which gives it a heavenly taste.
This is a perfect Christmas and New Year Special Recipe which you can make for your family.
Ingredients use:
For Marination of Fish:
1) Basa or Bhetki Fish Fillet (250 gms)
2) Salt
3) Black Pepper Powder
4) Chilli Flakes
5) Oregano
6) All Purpose Flour for Coating the Fish
For Sauce Preparation:
1) Butter
2) 2 tbsp Garlic
3) 3 tbsp Lemon juice
4) Salt
5) Water
6) Coriander Leaves
Simplified Stir Fry Fish w/ Ginger & Spring Onion 姜葱鱼片 Super Easy & Yummy Chinese Recipe
As you can tell, we love ginger & spring onion recipes. In the past we have cooked beef with ginger & spring onion, pork with ginger & spring onion which was why we decided to show you how to prepare stir fried fish fillet with ginger & spring onion. Super yummy!
Refer to the ingredient list below or go to our website here for your easy reference.
Hope you can recreate this yummy dish in the comfort of your home. Thanks for dropping by our channel.
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Ingredients:
Serves 4 - 5
Marinating the fish fillet
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300g Toman fish fillet
Half an egg white
2 teaspoons of fresh ginger juice
3 teaspoons of cornflour
0.5 teaspoon of salt
0.5 teaspoon of chicken stock powder
A few dashes of grounded white pepper
Blanching the marinated fish
------------
A pan of water (sufficient to scald the fish fillet)
2 slices of ginger
1 stalk of spring onion
Marinated fish fillet
Putting the dish together
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1 tablespoon of cooking
2 thumb size ginger - sliced
3 cloves of garlic - minced
1 cup of water
1.5 tablespoons of oyster sauce
0.5 teaspoon of chicken stock powder
0.5 teaspoon of sugar
0.5 teaspoon of salt
Add blanched fish fillet
Thicken sauce with some cornstarch solution
4 stalks of spring onion - cut into 1 inch length
1.5 teaspoons of sesame oil
1 tablespoon of Chinese cooking wine (Shaoxing Huatiao wine)