Roasting Oven Environment
- 4 sole fillets, about 4 ounces each
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt
- 2 tablespoons olive oil
Lightly dredge the fish in the flour, shaking off any excess. Season with salt.
Heat a saute pan (that is large enough to hold the fish in a single layer) for 5 minutes in the oven. Add the oil and heat for another 30 seconds. Hold the fish so just the tip of the fillet touches the pan. If it doesn’t sizzle, return the pan to the oven and heat for another minute or so.
It is very important to have a very hot pan so the fish won’t stick.
When the pan is hot, add the fish and cook for 2 minutes on each side. The sole will just start to brown on the edges and should flake easily when done.