Thursday, July 2, 2009

Cornmeal Crusted Sole with Asparagus

I have really been enjoying asparagus recently and I like it cooked pretty simply. On this day, I thought I would also have fish, cooked with a cornmeal crust. Super easy, super healthy!

Stir-Fried Asparagus - Serves 1
I've had a recent asparagus obsession. Asparagus carbonara, grilled asparagus in couscous, asparagus with eggs for lunch, asparagus with fish! No need for hollandaise sauce, I enjoy it quickly stir-fried.

* oil
* ¼ of onion, sliced thinly
* ½ a bunch of aspargus, cut into 1" sections (sliced in half lengthwise if the stalk is very fat)
* salt, to taste
* Italian seasoning
* red dried chili flakes

Heat oil in a pan.
Add onion and cook until slightly softened.
Add asparagus.
Season with salt and Italian seasoning.
Add dried chili flakes to taste.

Cornmeal Crusted Sole - Serves 1
I often pan fry fish simply with a bit of flour. My sister mentioned that cornmeal gives a great crust and she was right. Nice, crispy and a beautiful golden colour, without too much oil!

* 2 small sole fillets
* salt, to taste
* black pepper, to taste
* 1 egg, beaten
* ½ cup flour
* cornmeal
* Parmesan cheese (optional)
* oil

Pat your sole fillets dry and season with salt and pepper.
Place the egg and flour in separate deep dishes.
In a third dish, add a bit of cornmeal, and mix with some Parmesan.
Dredge your fillets in the flour first, then the egg and finally the cornmeal mixture.
Heat oil in a pan.
Add your fillets and cook on both sides.

Dredging your sole fillets and pan frying them.

Nice golden crust!


Ravenous Couple said...

these recipe looks delish! we love that crispy crust!

Anonymous said...

How long did you pan fry the fillets for? They look so good!

Miss.Adventure said...

It really doesn't take long because the fillets were very thing. Probably 1-2 minutes per side.

Elle said...

Actually I don't even use egg wash! The moistness of the fish just makes the cornmeal stick. I like to make it 'mexican' and serve it with a spicy salsa and sour cream...