Sole is one of the most prized fish, and it is no surprise since it consists of light white meat that is high in protein and low in fat, but full of vitamins and minerals. It is ideal for all of us gourmets, and also for children and those with a more sensitive stomach because it is very easily digestible and has few bones. The taste of sole is unique and it literally melts under the palate, making us happy.
The cleaning of sole starts from the tail, i.e. from the tail fin on both sides. We will gently cut into the skin and press the fin with the palm of one hand firmly against the wooden plank. With the other hand, using a cloth, take hold of the slippery skin and then gently peel it back in firm, decisive but slow movements, pulling it towards the head. This will keep the meat intact. We then cut off the abdominal and dorsal fins with scissors. After that, remove the gills and the entrails. Personally, I use a very sharp knife and scissors, but if you are feeling stressed out by cleaning this valuable fish, ask a fishmonger to do it for you. They will clean your sole in no time.
Sole is the tastiest grilled or pan fried, and the recipe I bring you today might become one of your favourite ones. All the more because the sole pairs so well with root vegetables and truffles, which are currently in season.
Bake diced pumpkin on a baking sheet in the oven. When done, season them with salt and olive oil and make a puree. Leave it in a warm place. On a hot grill pan that you have oiled with olive oil, grill the cleaned and freshly salted sole fillets, until their meat has solidified to a fine white color. Remove them from the pan. Toss some finely chopped garlic and a few pumpkin seeds into the pan, gently stir fry and then pour a little white wine over them, just so the wine deglazes the flavors from the pan. Place the sole onto the pumpkin puree, season with the sauce from the pan, and finish the dish with a bit of grated white truffle on top. If you cannot eat fried food, you can also steam the sole fillets for four minutes.