Sometimes the most satisfying meals are not fussy or fancy, but informal and familiar. For as long as I can remember, mild, delicate filet of sole has been a go-to fish for my family and me. It was one of the first fish that my kids learned to like; I would prepare it very simply by topping with bits of butter and seasoning, and popping it under the broiler. The cooked filets would get a sprinkling of lemon juice and I’d serve them with mashed potatoes and a veggie on the side–not a very colorful plate, but comforting nonetheless. As the kids’ tastebuds matured, so did this dish: I kicked up the recipe by coating the fish with a mix of mayonnaise, mustard, dill and lemon juice and then baked it until the topping was slightly puffed and golden. The tangy sauce was a lovely complement to the melt-in-your-mouth sole and the new version soon became the family standard. Now that the kids have flown the coop, I thought it was time to elevate this classic to the next level by adding the perfect crunch of a toasted whole wheat panko crust. Comforting and sophisticated all at once, I know this is one change my whole family will embrace.
Panko Crusted Filet of Sole with Lemon-Garlic Asparagus and Baked Potato
After writing this blog for over a year, I must say that, besides sharing my passion for food, I hope that I’m also inspiring you to try new things, to cook more often. This delicious menu is a perfect example of a “you-too-can-make-this” dinner–it’s blissfully simple to prepare and would be great for family or guests. I like to use grey or lemon sole for this recipe–the filets are extremely delicate and tender. But, of course, it always depends on what’s freshest at your market: flounder filets will work as well, as long as the filets aren’t too big.
This meal is comfort food to me and, when I think comfort food, I think baked potato. I don’t care that it’s not very sophisticated, but there’s nothing like digging into the steaming, creamy flesh of a well cooked tater, especially when it’s slathered with sour cream and chives. Since potatoes take the longest to cook, prepare them first. Preheat the oven to 400 degrees. Scrub the outside of firm Russet or Idaho potatoes well. Pierce the skins all over with the tines of a fork and place on a baking sheet. Place in the oven and bake for 45 minutes to an hour, until tender.
The fish comes together in a flash, so prepare the asparagus first. I prefer to use thick, rather than thin stalks of asparagus because I like their flavor and think they stand up better to cooking. But they also have woodier ends, which need to be removed. Bend one asparagus stalk–it will naturally snap where the woody end begins.
Use that stalk as a marker and chop the rest of the asparagus at around the same point.
To make the spears more tender to eat, use a peeler to peel the stalks about a third of the way up.
Bring a sauté pan filled with water to a boil. Add the asparagus, bring back to a low boil, and blanch for 3 or 4 minutes until just cooked through. Drain, dry with paper towel, and set aside. Wipe out the sauté pan and reserve.
The sauce for the fish is very flexible: change up the mustard and herbs, add minced shallot or chives, make fresh mayo if you like. Or keep it as simple as this: in a small bowl, mix together mayonnaise, whole grain mustard, finely chopped fresh dill, lemon zest and lemon juice.
Lay the fish filets on a parchment lined baking sheet. Spread the sauce thickly on top of each filet with a spoon. Season the fish with kosher salt and freshly ground black pepper.
In a small skillet over medium low heat, melt butter. Add the panko crumbs and toast, stirring frequently. Set aside.
Place the fish in the upper third of the oven. Bake for 3 to 4 minutes, until sauce is slightly golden. Remove the baking sheet from the oven and top each fillet with a coating of panko crumbs.
Put the fish back in the oven and continue to cook another 2 to 3 minutes, until topping is golden and fish are sizzling.
While the fish is baking, reheat the sauté pan (used for the asparagus) over medium low heat. Melt a tablespoon of butter and add the asparagus, tossing in the butter. Sprinkle with the pressed garlic and let slowly sauté for 3 or 4 minutes.
Season the asparagus with sea salt and freshly ground black pepper. Plate and sprinkle all over with lemon juice.
Remove the potatoes from the oven and plate with the filets of fish. Cut a cross in the top of each potato and pinch the sides to open. Season with sea salt, top with a generous dollop of sour cream, and garnish with freshly chopped chives. Dig in and enjoy!
Serves 4:
Panko Crusted Filet of Sole:
1 1/2 pounds filet of sole
1/2 cup mayonnaise
1/4 cup whole grain mustard
1 tablespoon finely chopped dill
zest and juice of 1 lemon
kosher salt and freshly ground black pepper
1 tablespoon unsalted butter
1/2 cup whole wheat panko crumbs
Lemon-Garlic Asparagus:
1 1/2 pounds asparagus
1 tablespoon butter
2 garlic cloves, pressed
sea salt and freshly ground black pepper
juice of 1/2 lemon
Baked Potatoes:
4 Russet or Idaho Potatoes
sea salt
sour cream
1/4 cup finely chopped chives
print
I was wondering if you would like to put up a link to this fish/seafood recipe in my Food on Friday Series.
Sorry Carole–thanks for your offer, but I was out of the country when you posted it. Please invite me again another time!
Sounds delicious! I am starting to run out if Panko, so I am envious… but it looks delicious. 🙂