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Fresh Grey Sole Fillet

Lauren

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Feb 25th, 2016

Fish filet

Our current supply of Fresh Grey Sole Fillet is Product of USA, & is Wild Caught. Grey Sole have a mild, sweet flavor with small tender flakes and a medium texture. Fillets are thin. Grey sole is a flatfish that is found in temperate waters in the northern Pacific, Alaska and the Aleutian Islands, in parts of the Bering Sea and in Baja, California. Alaska accounts for the majority of the worldwide harvest of rock sole. Grey Sole is a white-fleshed fish that is high in protein and low in calories. Its mild flavor lends itself to a variety of spices and preparations, but becomes overwhelmed when served with bold, heavy sauces. It is fast cooking and dries out easily so care should be taken not to overcook this delicate fish. The mild taste of rock sole easily adapts to Asian-inspired flavors. Recommended cooking methods are baking, broiling, deep frying or sautéing.

Nutritional per serving average (6oz):
151 calories
1.7 grams of Fat
137 mg of sodium
32 grams of protein

 

Pan Seared Grey Sole with Asparagus & Lemon-Basil Butter

Ingredients (Prep Time 10 Minutes, Cook Time 10 Minutes) – MAKES 4 SERVINGS
4 – 6 oz Grey sole fillets, skin off
Olive oil
Flour for dredging
Salt & pepper
1 Lb. Asparagus, bottoms trimmed
4 ea Garlic cloves, minced
10-12 Fresh basil leaves, julienned
1 ea Lemon, juice & zest
3 Tb. Butter
Directions

Heat olive oil in a sauté pan on medium-high heat. Add garlic to pan and cook until it begins to brown. Season sole fillets with salt & pepper, dredge in flour and add to pan. Cook for 3-4 minutes on each side until done. Remove from pan and set aside to keep warm.
In the same pan melt 2 Tb. of butter on low heat and add basil, lemon juice and zest. Allow ingredients to sweat for 4 minutes. Roll remaining butter in flour and add to pan to thicken sauce.
Prepare asparagus in a grill pan or sauté pan with olive oil, salt & pepper. Cook until tender and plate. Place fish on plate with asparagus and spoon sauce over top.

 

 

Classic Crab Topped Grey Sole Fillets

Ingredients (Prep Time 10 Minutes, Cook Time 10 Minutes) – MAKES 8 SERVINGS
1 package OLD BAY® Crab Cake Classic Mix
1/2 cup mayonnaise
1 lb fresh crabmeat, drained and cartilage removed
2 lbs sole, tilapia or flounder fillets
Directions
Preheat oven to 375° F. In a large bowl, combine Crab Cake Mix and mayo. Add crabmeat and gently toss until coated.
Spoon over fillets in shallow baking pan.
Bake 20 minutes or until fish flakes easily with a fork.

 

 

Grilled Herb Grey Sole

Ingredients (Prep Time 10 Minutes, Cook Time 12 Minutes) – MAKES 4 SERVINGS
1 lb fillets, red snapper, striped bass, flounder, rock sole or tilapia
4 sheets (12×18-inch each) heavy duty aluminum foil
McCormick® Sea Salt Grinder
McCormick® Black Peppercorn Grinder
4 Tbs Savory Herb Butter (recipe below)


Directions
Place one fish fillet in center of each sheet of heavy duty aluminum foil. Season with sea salt and pepper, if desired.
Top each fillet with 1 tablespoon Savory Herb Butter. Bring up foil sides; double fold top and ends to tightly seal packet.
Grill over medium-high heat 10 to 12 minutes or until fish flakes easily with a fork, turning packet over halfway through cook time.

 

Savory Herb Butter

Ingredients Makes 8 (1-tablespoon) servings.
1/2 cup (1 stick) butter, softened
1 teaspoon McCormick® Garlic Powder
1 teaspoon McCormick® Perfect Pinch® Italian Seasoning
1 teaspoon McCormick® Mustard, Ground


Directions
Mix all ingredients in medium bowl until well blended. Cover. Refrigerate up to 1 week.
Toss hot cooked vegetables with Savory Herb Butter before serving (about 2 to 3 tablespoons per pound). Or, serve with warm bread or rolls.

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