Sentry Foods Recipes

Alaska Sole Piccata

Yield: 4 servings

Preparation Time: 5 min; Cook Time: 15 min


1 1/2 cups chicken broth
1/4 cup fresh lemon juice
1 Tablespoon melted butter
1 teaspoon cornstarch
1/4 cup drained capers
2 cups diagonally sliced fresh OR frozen carrots
1/2 cup sliced onion
2 Tablespoons olive oil, canola, peanut or grapeseed oil, divided
4 Alaska Sole fillets (4 to 6 ounces each) fresh, thawed or frozen
Salt to taste
Pepper to taste
1 Tablespoon chopped fresh dill, to garnish

Nutrition Facts

Yield: 4 servings

Approximate Nutrient Content per serving:

Calories: 225
Calories From Fat: 63
Total Fat: 7g
Saturated Fat: 2g
Cholesterol: 60mg
Sodium: 471mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Protein: 29g

Based on preparation with Alaska Cod. Calcium 43mg, Omega-3 Fatty acids .7g

Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.


Combine chicken broth and lemon juice in small saucepan; simmer until reduced by half, about 5 minutes. Stir in butter, cornstarch, and capers. Heat through; cover and keep warm.

Sauté carrots and onions in heavy nonstick skillet in 1 tablespoon oil until tender, about 5 minutes. Remove from pan and keep warm.

Rinse any ice glaze from frozen Alaska Sole fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.

Turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout.

Serve each fillet with 1/2 cup vegetables and 2 to 3 tablespoons sauce. Garnish with fresh dill, if desired.

Cook's Tip: This recipe is also excellent with Alaska Cod or Alaska Pollock.

Recipes and Images provided by Alaska Seafood

Please note that some ingredients and brands may not be available in every store.

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