Description
Lightly coated sole cooks in just a few minutes, giving you tender fish with a crisp, seasoned coating without making a big production of dinner. Add fluffy rice and quick steamed vegetables, and you’ve got a simple meal that’s just as good served hot or cold.
Ingredients
Units
Scale
Sole
- 3 sole fillets
- 1/2 cup flour
- 1 tsp fish spice, or to taste
- 1/2 tsp salt, or to taste
- 1/2 tsp black pepper, or to taste
- 1 tsp garlic and herb seasoning
- 1/2 tsp dried oregano
- 2 jumbo eggs
- Oil, enough to cover the bottom of the frying pan
Rice
- 1 cup Tastic rice
- About 2 cups water for the first cooking
- 2 to 3 cups water for the second cooking
- 1/2 tsp salt
- 1 tsp oil
Vegetables
- 1 packet of vegetables
Instructions
- Add 1/2 cup flour, 1 tsp fish spice, 1/2 tsp salt, 1/2 tsp black pepper, 1 tsp garlic and herb seasoning and 1/2 tsp dried oregano to a shallow dish. Mix everything well. If you’ve got another favourite fish seasoning in the cupboard, you can add a little of that too.
- Beat 2 jumbo eggs well in a separate shallow dish.
- Heat an electric frying pan over high heat and add enough oil to cover the bottom of the pan well. You want enough oil to fry the coating properly, but the sole doesn’t need to be swimming in it.
- Coat each sole fillet really well in the seasoned 1/2 cup flour mixture, then dip it into the beaten 2 jumbo eggs, making sure both sides are covered.
- Carefully place the coated sole fillets into the hot oil. Fry for about 3 minutes on the first side, then carefully turn and cook for another 3 minutes, or until the coating is nicely browned and the fish is cooked through. Sole is very thin, so keep an eye on it. It cooks quickly and can become tough if you leave it in the pan too long.
- Transfer the cooked sole fillets to a platter lined with paper towel. I like to put another layer of paper towel over the top as well to soak up any excess oil.
- For the rice, rinse 1 cup Tastic rice well, then place it in a pot with about 2 cups of water. Bring it to a boil and cook until the water has boiled away and the rice is tender.
- Remove the rice from the stove and rinse it well to wash away the excess starch. Add 2 to 3 cups fresh water, 1/2 tsp salt and 1 tsp oil to the pot with the rice. Bring it back to a boil and cook until the water has boiled away. Give it a taste before serving. Rice can vary a bit, so if it needs another splash of water, don’t be afraid to add it.
- For the vegetables, microwave 1 packet Woolworths steamed vegetables according to the packet directions.
- Spoon the rice into a serving dish, add the steamed vegetables, and serve with the fried sole. The sole is lovely hot, but you can also serve it cold.
Notes
Prepared, tried, and tested by Hannah
