Petrale Sole with Lemon Herb Vinaigrette

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Petrale Sole with Lemon Herb Vinaigrette – If you have not had the pleasure of eating Petrale Sole then you should try it as soon as possible. This delicate white fish is actually more closely related to flounder than to sole; which would explain its sweeter flavor and slightly meatier texture. This Petrale Sole with Lemon Herb Vinaigrette recipe is a good intro into cooking this fish. It is a healthier take on a classic pan sauteed sole. Instead of dredging the fish in flour, I use almond meal. The fish is sauteed in avocado oil instead of butter to employ a healthier fat. I serve the fish with seasoned millet and roasted fennel and beets for an earthy sweet flavor profile that compliments the flavor of the fish. There are a few elements to this Petrale Sole with Lemon Herb Vinaigrette, but to save on time, the vinaigrette and the roasted vegetables can be made ahead of time. The finished dish is well composed and those who eat it will be impressed by your efforts. Enjoy! – Petrale Sole (wild caught and fresh), Almond Meal or Almond Flour, Avocado oil, Salt (to taste), freshly ground pepper (to taste), For the Lemon Herb Vinaigrette: Extra Virgin Olive Oil, Lemon juice (freshly squeezed), zest of 1 lemon, herb de Provence, For the Roasted Fennel and Beets: fennel bulb (trimmed and cut in half), beets (washed well and trimmed), Avocado oil, kosher or course sea salt, black pepper (freshly ground), For the Seasoned Millet: millet (washed), water, Garlic (thinly sliced), coriander seeds, herb de Provence, , Preheat your oven to 400℉.

Place the beets and the fennel in a baking dish and drizzle with a bit of avocado oil then season the veggies with salt and pepper. Place the baking dish in the oven. After 45 minutes the fennel should be done. Carefully remove the baking dish from the oven and place the fennel on a separate dish and cover to keep warm.

Return the baking dish with the beets to the oven and roast for 15 minutes more.

Once the beets are done roasting, remove the dish from the oven and cover with foil to keep warm. This will also make it easier to peel the beets later. ; For the Seasoned Millet: In a large sauce pan, bring the water to a boil. Once the water is boiling add the washed millet grains, garlic, coriander, and herb de Provence. Stir the millet and cover the pot with a tight fitting lid. Bring the water to a boil and then turn it down to a very low simmer. Simmer covered for approximately 15 minutes or until all of the liquid is absorbed and the millet is cooked completely. ; For the Vinaigrette: While the rice is cooking, start on the vinaigrette.

In a small bowl, whisk all the ingredients together and set aside. Just before serving the dish. Pour the vinaigrette into a small sauce pan and warm it over low heat until it is warmed through but not simmering or boiling. 2 or 3 minutes is all you should need if the mixture is at room temperature before heating.

If you are making this ahead, it can stay covered at room temperature for up to two hours before serving. If you are making it the day ahead, cover and store it in the refrigerator. ; After the vinaigrette is finished, chop the roasted fennel into large dice. Cover to keep warm.

Using a paring knife, carefully peel the beets and chop them into large dice as well. Wash your hands promptly after touching the beets so the beets do not stain your hands. Cover the beets to keep them warm.; For the Petrale Sole: Lay out the sole filets on a paper towel, pat them dry and season them with salt and pepper.

In a shallow dish, spread out the almond flour so it fills the dish. Heat a large saute pan to medium high heat and then drizzle the pan with avocado oil.

Working with one piece of fish at a time, dredge both sides of the filet in the almond flour and place it in the pan. Leave enough room in the pan so other filets will fit. Continue until all the filets are covered in almond flour.

Cook the filets on one side for 3 or 4 minutes and then carefully flip the fish over using a spatula. Once each filet is flipped over, cook the other side for 3 minutes more.

Depending on the size of your pan, you may need to cook the fish in two batches. ; Once all the fish is done cooking you are ready for plating!

Place some rice in the center of the plate. Arrange some of the roasted vegetables on top of the rice. Carefully lay a fish filet over the top of the rice and veggies. Spoon some warm vinaigrette over the top. Continue until you have plated enough portions. Serve immediately. Enjoy! ; ; – – Dinner – Main Dish – American – Dairy Free – Gluten Free – Healthy Comfort Food – Lectin Free – Pescatarian