Worcestershire Sole

Another seafood post, but it’s a huge part of my diet- I love seafood. I first made this recipe in cooking class, and even all the people who had been saying “ew, I hate fish” were eating this! So I hope that you will try it and like it, too! Worcestershire sauce is essentially a sauce made from the extracts of tamarind seeds. It also contains anchovies, garlic, onions, soy sauce, and molasses, although it is available in a vegetarian version (that omits the anochovies), and you can also find some gluten-free versions.

Sole is a very nice and light fish and it goes well with this recipe. It also contains less mercury than many other fish. I actually remove the heavy metals and mercury from my body with a twice weekly dosage of pills from my naturopath!

Worcestershire Sole

  • several fillets of sole
  • worcestershire sauce
  • fresh lemon juice
  • lemon zest
  • salt and pepper
  • butter
  • olive oil

Take a bowl large enough to fit all of your sole fillets, and fill it with a mixture of worcestershire sauce and lemon juice, to taste. Season your sole with salt and pepper on either side. Let them marinade in the worcestershire mixture in the fridge for at least 10 minutes. Heat a large saute pan and coat the bottom with a mixture of olive oil and butter. Remove the sole from the marinade, but reserve it. Dredge the sole in flour and pan-fry the sole on either side. They can be cooked very quickly, depending on the thickness of your fillets- mine were done with less than a minute on each side. Remove the fish to a plate and add about 2 oz of butter to your hot pan, add the reserved marinade and let it reduce and thicken slightly. Pour over your sole. Add plenty of lemon zest, and enjoy!