I just happened to see some wild caught Dover sole on sale today, but you can use this recipe for tilapia, catfish, or any other thin fillet of white fish. The trick to this recipe is pan frying at the right temperature because if the heat is too low the fish will just soak up the oil and won’t brown, but if it’s too high the breading will burn.
For the chili mango sauce, you’ll need:
1 mango (or a cup of frozen mango pieces, thawed)
3 Tablespoons coconut milk
1/4 cup water
1/2 teaspoon chili powder
1 teaspoon fresh lime juice
1. With a vegetable peeler, peel the mango and slice the fruit off the large seed in the middle. Cut into large chunks. (Alternatively, you can thaw a cup of frozen mango pieces.)
2. In a food processor, puree the mango until smooth, stopping to scrape down the sides once or twice.
3. In a small sauce pan over low heat, whisk the mango puree, coconut milk, water, chili powder and lime juice. Simmer for 3-5 minutes and take off the heat to serve with the fish.
For the Pistachio Crusted Sole, you’ll need:
1 pound of Sole (about 3 fillets)
1/2 cup raw, shelled pistachios
2 Tablespoons coconut flour
1/2 teaspoon salt
1/2 teaspoon pepper
5 Tablespoons coconut oil
1. In a food processor, pulse the pistachios, coconut flour, salt and pepper until it resembles cornmeal. Put this mixture on a large plate.
2. Lay out the fish fillets on a paper towel and blot them dry. If necessary, cut them in half so that they will fit in a saute pan.
3. In a bowl, whisk the egg with a fork until it loosens up.
4. Put a fillet in the egg and coat it well. Let the excess egg drip off and the set it on the plate of pistachio breading. Flip the fillet over to coat it well on both sides, pressing lightly to make sure the breading sticks. Repeat with all the fillets.
5. Put a saute pan over medium high heat. (If your knob goes to a 10, have it at a 7 1/2. After its hot, add 1 1/2 Tablespoons of coconut oil to the pan and let it get melt and get hot.
6. Put the first fillet (or 2 fillet halves) in the pan and brown for about a minute to a minute and a half. With a spatula, flip the fillet and cook for another minute. If it smells like its starting to burn, turn down the heat. After a minute, take the fillet out of the pan and set aside. Wipe down the pan with a paper towel, add another 1 1/2 Tablespoons of coconut oil and repeat the steps with the other two fillets.
7. Serve with the warm chili mango sauce.