For our news24-680.com readers:
If you are looking to increase you or your family’s fish intake, read-on…
Fresh, wild-caught Petrale Sole is economical, family-friendly, and ultra-easy to prepare. Our local Petrale Sole is caught near the Farallon Islands off the coast of San Francisco; near Fort Bragg, and north along the Pacific Coast into Southern Oregon. Petrale Sole is a thin, flaky, delicate, very mild tasting fish. Best seasoned, gently sautéed in butter, and finished with a spritz of fresh lemon juice.
We are fortunate in the Greater Bay Area to have access to premium, sustainable, wild-caught seafood.According to the Monterey Bay Aquarium Seafood Watch, ”when you choose to buy sustainable seafood, you push suppliers to source more environmentally responsible products, driving significant improvements throughout the industry. Ultimately, your choices have an impact on the health of the ocean. From small family-run shrimp farms in Vietnam to large tuna fishing fleets off the Atlantic coast, every seafood product has a story to tell. Knowing the details of how and where your seafood is harvested is key to protecting our ocean and ensuring a long-term supply of seafood. There are three pillars to sustainability: environmental protection, social responsibility and economic viability. And all of these components are important to ensuring that the fisheries and aquaculture we rely on for food and livelihoods thrive into the future.”
If you have any questions about the source and quality of your seafood, you can use the Seafood Watch website or app to search for the seafood you are considering buying, and view an updated list of Best Choices, Certified, Good Alternatives and those to Avoid.
Why is wild-caught a better option? Fish in the wild eat a natural diet and tend to be slightly lower in saturated fat than farm-raised varieties. Wild-caught also uses the environmentally-friendly method of catch that uses lines and hooks and responsible netting techniques.
What’s the problem with farmed fish? (1) They are not free to roam as nature intended. (2) They are often kept in crowded pens that foster disease.(3) They can infect wild fish populations that live nearby. (4) They are fed a controlled diet, and often given antibiotics to combat disease.
All of this represents an important conversation about what we choose to eat; where it is sourced and most importantly (from a chef’s perspective), how it’s prepared! Enjoy some petrale sole today using this tasty summer recipe!
Sole Meunière over Warm White Bean, Roasted Tomato and Arugula Salad
with Crispy Shallot – Caper Vinaigrette
1 pint cherry tomatoes, roasted
4 ounces butter, divided
3 tablespoons olive oil
1/2 cup finely minced shallots
1/4 cup white balsamic vinegar
1/4 cup capers
1 tablespoon finely minced fresh rosemary
Kosher salt and freshly ground black pepper
2 cups cooked white beans (from dry or 2 – 15 ounce cans)
Zest and juice of one lemon
4 – 10-ounce petrale sole fillets
2 cups baby arugula
2 tablespoons minced parsley for garnish
• To roast the tomatoes: Place the tomatoes in a small casserole dish, drizzle with olive oil and a sprinkle of kosher salt. Place in a 350˚F oven for 30 minutes until soft and lightly browned. Remove, set aside.
• To make the vinaigrette: Place 2 ounces of the butter in a small skillet over medium heat, swirling constantly, until lightly browned, about 3 – 4 minutes. Remove from heat. Add the olive oil, shallots, vinegar, capers and rosemary. Season vinaigrette to taste with kosher salt and freshly ground black pepper. Set aside.
• In a separate skillet over medium heat, warm together the white beans, roasted tomatoes, lemon zest, and 4 tablespoons of the prepared vinaigrette. Season to taste with salt and pepper. Keep warm.
• Heat the remaining 2 ounces of butter in a non-stick skillet over medium heat. Season the sole filets with kosher salt and freshly ground pepper. Place the sole filets in the skillet and gently sauté, for 2 minutes. Turn the filets over and sauté until cooked through, another 2 minutes. Remove from heat, add the juice of the lemon that had been zested, and set aside.
• As the fish is cooking, reheat the vinaigrette over medium-high heat. Simmer until the shallots are capers are lightly browned and caramelized.
• To Serve: Fold the arugula into the bean mixture. Place a portion of the bean salad on a plate; top with a sole filet, and drape with the shallot and caper vinaigrette. Finish with a sprinkle of minced parsley.
Inspired by friend, Georgeanne Brennan. Modified by Chef Charlie, Epicurean Exchange.