Brown Butter Sautéed Sole

Because I do not eat meat, I eat a lot of fish and shellfish and I especially love sole.  I grew up with my mom making pan-seared lemon sole - and have been hooked ever since.  Here's my version:

Ingredients for two servings:

10 oz sole

1 tsp butter

2 tsp olive oil

1/2C dry farro

1 oz raw walnuts

1 tbsp all purpose flour

1 lemon (I had lime on hand and it worked well), quartered

salt + pepper to taste

Directions:

1. Bring a large pot of water to a rolling boil (2C for 1/2C of farro), add farro once the water is boiling then reduce to medium low heat

2. In a nonstick skillet, toast the walnuts over medium low heat, about 1-2 minutes (you will begin to smell them, and take them right off - you do not want to burn them!), then set them aside

3. In the same nonstick skillet, melt butter over medium heat, stirring constantly with a wooden spoon until the butter beings to foam and brown bits are visible on the bottom of the pan,  remove from heat once the butter is browned, about 2 minutes (will cook quickly because there is a small amount of butter)

4. On a large plate, season flour with salt and pepper and evenly spread it on the plate

5. Dredge the fish lightly in flour (you will likely have flour leftover), place aside

6. Once the farro is finished cooking, drain if there is residual water then add toasted walnuts and season with salt and pepper

7. In a large non stick skillet, heat 2 tsp of olive oil over medium heat and cook the sole, about 2-3 minutes on each side or until browned

8. Plate each portion of fish with half the brown butter, 1/2C of farro mixture with your choice of vegetable and two quarters of lemon

Farro cooking:

Beginning of brown butter process:

Foaming butter:

Brown butter:

Raw walnuts:

Toasting walnuts:

We are not deep frying fish...you can see here how lightly coated I coated the fish:

Fish cooking in the large skillet:

Farro and walnut mixture:

 Finished product (I chose string beans - shocking, I know) :

Nutrition information per serving:

343 calories, 30g carbohydrates, 14g fat, 31g protein, 4g fiber

How do you cook sole?  What's your favorite green vegetable?  Hope you enjoy...

xx,
The Future Mrs. Wolf