Monday, October 10, 2011

Sole in a White Wine Pan Sauce with Hazelnuts

There are two things that you must do.  First, you must run to the store, and get yourself a copy of Ellie Krieger's latest book, Comfort Food Fix.  Second, you must try this recipe.

First things first -- you might recognize Ellie Krieger from the Food Network or the Cooking Channel.  (Here is where I whine about how we don't get the Cooking Channel!)  She's a registered dietitian who offers recipes for food that works as hard for your body as it tastes good.  Her new book (out just this month) is great!  It offers clear instructions, beautiful photos (of most of the recipes), an easy-to-read layout, and nutrition information.  The selection of recipes is very strong.  Krieger goes beyond the dishes you see in most books or articles on comfort food to reflect the diverse foods that are comforting to eaters.  I am looking forward to trying: Kasha Varnishkes, Swedish Meatballs, and Autumn Vegetable Curry, among others.  Each dish is presented in a way that is healthier and fresh, incorporating whole grains, fresh produce, and low-fat dairy when possible.  Krieger is not afraid to use a little butter, and she does so in a way that produces just the right results.

This recipe is a great example of that philosophy.  Krieger calls for much less butter than in your typical white wine sauce, and favors instead mostly olive oil.  You add just a tablespoon of butter at the very end, which allows you to get tons of flavor from it without all of the saturated fat.  The sauce is amazing, and tastes better than many full-fat versions.  I loved this dish, as did my guests!
Sole in a White Wine Pan Sauce with Hazelnuts
serves 4
adapted from Comfort Food Fix, by Ellie Krieger

1/2 cup hazelnuts, coarsely chopped
1/3 cup all purpose flour
1/2 tsp paprika (smoked works well)
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 fillets of sole or flounder
3 Tbsp plus 1 tsp olive oil, divided
2 medium shallots, finely chopped
3/4 cup dry white wine
1/4 cup lemon juice
1 Tbsp butter
2 Tbsp chopped fresh parsley

1. Toast the hazelnuts in a dry skillet over medium-high heat, stirring frequently, until browned and fragrant (3-4 minutes).
2. In a large, shallow dish, combine the flour, paprika, salt, and pepper.
3. Heat a non-stick skillet over medium-high heat, and warm 2 teaspoons of the olive oil in the pan.  Meanwhile, dredge two of the fish fillets in the flour mixture.
4. When the oil is warm and fragrant, add the fish fillets to the pan.  Cook for two minutes.  Carefully flip the fish, and add two more teaspoons of olive oil to the pan.  Cook for an additional two minutes.  When the fish is browned and both sides and flakes when touched with a fork, remove it from the pan and place on a plate.  Cover the cooked fish with foil, and then repeat the process with the remaining two fish fillets.
5. Once all of the fish is cooked through, add the remaining two teaspoons of olive oil to the pan.  Cook the shallots over medium-high heat, until translucent (about two minutes).
6. Add the white wine and lemon juice.  Bring to a boil, and then reduce heat to medium-low.  Simmer for three minutes, until thickened.
7.  Add the butter, and whisk through to melt it in.  Add the parsley.
8.  To plate, serve each person 1 fish fillet, 1/3 cup of the sauce, and 3 Tbsp of the nuts.


  1. I love Ellie Krieger and I think I do need that cookbook. Your fish looks fabulous and I am always looking for more fish recipes. I always cook mine the same way.

  2. The pan sauce and hazelnuts sound like such a great way to liven up a fish dish!

  3. Ooh, this looks delicious. Love fish with yummy sauces. Thanks for commenting on my blog! I've added yours to my Google Reader and look forward to reading your future posts.

  4. This sounds delicious! I can't indulge due to a seafood allergy - but I most definitely will check out the book! Thanks for the recommendation!

  5. I have heard such good things about Ellie Krieger's cookbooks - and this makes me want to run out and buy this one!!

  6. First time here……This looks really good...Following your blog straight away..If you have time Check out my blog too..

    I am having a Giveaway..

  7. I have heard SUCH good things about this cookbook! And that pan sauce sounds amazing...definitely the perfect accompaniment to a light fish!