Fresh Sole is usually available at your local fish monger or supermarket. These are very thin fillets and can easily fall apart in the cooking. Here’s what HG does with this very fragile fish: Start by asking your fish purveyor to give you the fattest fillets. Like his mother, HG is demanding when purchasing food. HG rejects the skinnies. Once you have the pudgiest Sole in your hands, dust the fish with some flour (or my favorite Zattarain’s Fish Fry). Heat safflower oil or grapeseed oil until quite hot. Put a serving platter to warm in the oven. Saute the fish very quickly. Maybe 40 seconds per side. Don’t worry about them being under-done. You’ll pop the fillets into the serving platter and they’ll finish cooking in the slightly warm oven. You might want to put some paper towel on the platter to drain any excess oil.
HG likes to serve this Sole with Japanese Soba (buckwheat) noodles. The noodles cook rapidly, typically in five or six minutes. When done, put them in a colander and give them a rinse in cold water. These noodles are best at room temperature or cold. Put them in a bowl. Add sesame oil and a squirt of sriracha. Serve alongside your Sole with a mache salad and you’ve got yourself a nutritious, low calorie meal.