Cornish Sole with Saffron and Fennel

Introduction

Cornish sole with saffron and fennel is a delicious and easy to prepare seafood dish. This classic combination of delicate fish, fragrant spices and zesty lemon is sure to be a hit with any dinner guest. The addition of white wine and butter adds a luxurious richness to the dish, while the parsley adds a light, fresh flavor. This dish is sure to be a hit with both seafood lovers and those who are just looking for a tasty meal.

Ease of Preparation

Cornish sole with saffron and fennel is a quick and easy dish to prepare. The fish is lightly seasoned, pan-fried and then cooked in a white wine and butter sauce. The fennel and saffron add a unique flavor to the dish, while the lemon juice and parsley add a light, fresh finish. This dish can be prepared in less than 30 minutes, making it perfect for busy weeknights.

Nutritional Information

One serving of Cornish sole with saffron and fennel contains approximately 300 calories, 20 grams of fat, 3 grams of carbohydrates, and 25 grams of protein. This dish is also a good source of Omega-3 fatty acids, which are important for cardiovascular health.

Ingredients

-1 whole Cornish sole, cleaned and scaled

-2 tablespoons olive oil

-1/4 teaspoon saffron threads

-1/4 teaspoon fennel seeds, lightly crushed

-1/4 teaspoon sea salt

-1/4 teaspoon freshly ground black pepper

-1/4 cup dry white wine

-2 tablespoons freshly squeezed lemon juice

-2 tablespoons unsalted butter, melted

-1/4 cup chopped fresh parsley

-1 lemon, cut into wedges, for garnish

Preparation Method

1. Preheat oven to 350°F (175°C).
2. Heat olive oil in a large skillet over medium-high heat.
3. Season the Cornish sole with the saffron, fennel, salt, and pepper.
4. Place the fish in the skillet and cook for 3 to 4 minutes per side, or until lightly browned.
5. Transfer the fish to a baking dish and pour the white wine and lemon juice over the top.
6. Drizzle the melted butter over the fish and sprinkle with parsley.
7. Bake for 15 minutes, or until the fish is cooked through.
8. Serve with lemon wedges.

Cooking Tips

– To ensure the fish cooks evenly, make sure to turn the fish over halfway through cooking.

– If you don’t have white wine, you can use chicken broth instead.

– For a richer flavor, add a tablespoon of capers to the dish.

Flavour/Taste

Cornish sole with saffron and fennel is a delicious and flavorful dish. The combination of the delicate fish, fragrant spices, and zesty lemon juice creates a unique and complex flavor. The addition of white wine and butter adds a rich and luxurious finish, while the parsley adds a light, fresh flavor.

Best Dishes Paired With

Cornish sole with saffron and fennel pairs nicely with a variety of side dishes. For a light and refreshing meal, serve the fish with a simple salad or steamed vegetables. For a heartier meal, serve the fish with roasted potatoes or a creamy risotto.

Origin of Dish and History

The origin of Cornish sole with saffron and fennel is unknown, but it is believed to have originated in the Mediterranean region. This classic combination of ingredients has been used for centuries to create flavorful and satisfying dishes.

Popular Alternatives

If you’re looking for a similar dish, try substituting the Cornish sole with another type of white fish such as cod or haddock. You can also use different herbs and spices to create a unique flavor. Try adding garlic, rosemary, or thyme for a more robust flavor.