Fish Fillet

2016 Recipe No. 25

Fish Friday struck a day early this week.

Seasonal cooking gets especially fun in the summer, when I move away from thicker, richer foods and have to think through how to use cooking to actually make something more refreshing. The zesty flavors that can go into a lot of fish items through herbs or citrus end up being one of my favorite summer tactics to rely on.

I’m so thankful our northwestern summer has finally come. Here’s to a weekend of the coast life.

Thing I Learned #1 – Sole is a bottom-feeder, and a close relative of flounder. For the most part they’re found only in North America and Europe.

The Process

Coat and season sole.

Cook green beans separately by boiling.

Dice the shallot and eggplant.

Sear the sole.

Top with green beans, shallot, eggplant, and sundries tomatoes. Top with dill.

Cook on high for about four hours.

Thing I Learned #2 – The three main styles of filleting a fish are making a cutlet, slicing behind the head of the fish; single, producing a fillet from each side of the fish; and J cut, similar to the single but removing the pin bones by slicing a J shape


4 cuts of sole

3 tablespoons of olive oil

1/8 cup of sundried tomatoes

1/2 cup of string beans

1/4 eggplant

1 shallot

1/2 teaspoon of salt

2 tablespoons of mayonnaise mixed with 2 cups water

1 teaspoon of black pepper



  1. Coat the sole cut in salt and pepper and mayonnaise
  2. Boil hot water and cook the string beans
  3. Dice the eggplant and shallot
  4. Heat some oil in a cast iron skillet
  5. Sear the sole
  6. Top with dill

Thing I Learned #3 – The most popular presentation of fish fillet in the United States is McDonald’s Filet-O-Fish, invented in Cincinnati in the 1960’s

Serving This Sucker

Fish Fillet lends itself to some simple but beautiful plating. Top with various veggies, or serve on top of a bed of rice.

In The Future

There are countless breeds of fish to cut and fry up, and I’d love to go down a list. Snapper, flounder, and swordfish are just a few I hope to be able to get to soon.


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