Sweet And Sour Sole Recipe


MethodMain Ingredient
Interest Group


 Sole fillets/Flounder2 Pound
 Vegetable oil3⁄4 Cup (12 tbs)
 Flour1 Cup (16 tbs) (For Dredging)
 Ground pepper To Taste
 Onions3 Large, peeled and thinly sliced
 Apple cider vinegar1 Cup (16 tbs)
 Dry white wine1 Cup (16 tbs)
 Water2⁄3 Cup (10.67 tbs)
 Raisins1⁄4 Cup (4 tbs)
 Bay leaves4
 Pignoli1⁄4 Cup (4 tbs) (Pine Nuts)
 Salt To Taste

Nutrition Facts

Serving size: Complete recipe

Calories 3693 Calories from Fat 1751

% Daily Value*

Total Fat 199 g306.3%

Saturated Fat 27.9 g139.5%

Trans Fat 0 g

Cholesterol 435.5 mg

Sodium 1205 mg50.2%

Total Carbohydrates 235 g78.3%

Dietary Fiber 25.9 g103.5%

Sugars 69 g

Protein 200 g400%

Vitamin A 11.6% Vitamin C 147.5%

Calcium 48.2% Iron 86.5%

*Based on a 2000 Calorie diet


Wash the fillets under cold water and pat very dry.
Cut them into pieces no larger than 3x4 inches.
Add enough oil to cover just the bottom of a large skillet and heat until the oil is very hot and rippling on the surface.
Dredge just enough pieces of fish to fit in the skillet, shaking to remove excess flour.
Cook for 2 to 4 minutes on each side, depending on thickness, until golden brown.
As the fish is cooked, transfer it with a slotted spatula to an earthenware or porcelain dish.
Season with salt and pepper.
Continue dredging, then cooking, the remaining fish, adding more oil as needed.
Add the remaining oil and onion slices to the pan, stirring to separate them.
Turn down the heat to very low and continue cooking, stirring occasionally, until the onions are very soft and tender, about 15 minutes.
Add the vinegar, turn up the heat, and boil until the liquid is almost evaporated, about 5 to 7 minutes.
Stir in the wine, adjust the heat to medium-low, and simmer for 20 minutes.
Add the water and raisins and simmer 5 minutes longer.
Sprinkle the whole bay leaves and pignoli over the cooked fish and pour over the cooking liquid.
Cover with heavy aluminum foil and let the fish marinate in a cool place for 12 to 24 hours.