Gluten-Free Breaded Lemon Sole with Tomato Basil Chayote Pasta
Try this Gluten-Free Breaded Lemon Sole with Tomato Basil Chayote Pasta recipe
Try this Gluten-Free Breaded Lemon Sole with Tomato Basil Chayote Pasta recipe
- Carbohydrate 2.9583125 g
- Cholesterol 211.5 mg
- Fat 10.838625 g
- Fiber 1.44874997735024 g
- Protein 8.809875 g
- Saturated Fat 1.99255625 g
- Serving Size 1 1 Serving (147g)
- Sodium 143.799322916667 mg
- Sugar 1.50956252264976 g
- Trans Fat 1.1576875 g
- Calories 140 calories
Step-by-step
- Place two shallow dishes side by side. In one, crack in the egg and whisk. In the other, add in the almond meal, season with salt, pepper and garlic powder and mix thoroughly. Spread the almond meal in an even layer in the baking dish.
- Dip one sole filet in the egg and coat. Then, dip in the almond meal mixture, flipping over to coat all sides. Set aside on a plate.
- Turn two burners on to medium-high heat. On one burner, place a medium skillet (for the fish.) On the other burner, place a larger skillet (for the chayote noodles.)
- Place the olive oil in the medium skillet and let heat. Once heated, add in the fish and cook for 3 minutes, flip over and cook another 2-3 minutes or until the fish easily flakes with a fork and is opaque white and breading is golden brown. Once you flip over, squeeze the lemon over the fish.
- Meanwhile, in the large skillet, add in the chayote noodles and cook for 3-5 minutes or until al dente. Once almost cooked, add in the tomato basil sauce and toss together, cooking another minute for the chayote to finish cooking and the sauce to heat.
- Serve the chayote noodles with the lemon sole.
Operating with a single skillet setup requires managing pan temperature precisely to avoid scorching the olive oil. Lemon sole is exceptionally delicate, meaning thin fillets demand close attention during the pan-searing phase. Almond meal behaves differently than wheat flour when subjected to heat, browning faster due to its natural oil and sugar content. Maintaining a medium-high burner ensures the coating achieves color before the interior overcooks.
Storage and Reheating Parameters
Cooked fish and vegetable noodles degrade rapidly in cold storage. Store the components in an airtight container for no longer than two days. Reheating the breaded sole in a microwave will render the almond meal soggy. Place the sole in a toaster oven at 350 degrees Fahrenheit for five minutes to restore surface crispness. Chayote noodles release significant moisture upon cooling; drain excess liquid before combining them with the tomato basil sauce for reheating.Ingredient Adjustments
Substitutions alter cooking dynamics. Swapping lemon sole for cod requires extending the initial sear time by two minutes per side due to increased thickness. Almond meal can be replaced with finely ground hazelnuts at a one-to-one ratio, though the nutty flavor profile will intensify. Chayote squash provides a low-starch alternative to grain-based pasta, but zucchini noodles may be substituted if chayote is unavailable, provided excess water is salted out beforehand.
