My Pan Seared Dover Sole, with Pickled Green Bananas in “Escabeche” and Avocado

  Simple, yummy and healthy! Check!
 
Approximate Prep and Cooking Time: 45 minutes
Approximate Cost: $10.10 or $5.05 per serving
Difficulty Level:         Easy __X__ Intermediate ____ Advanced
Servings: 2
 
Ingredients for the fish ($6.70)
2 Dover Sole filets ($4.65)
1 ½ tbsp. of lemon pepper (.30)
2 tbsps. of Angie’s Basting Oil (or the one of your choice) (.50)
1 avocado ($1.25)
 
Directions for the fish
Season the fish with 1 tbsp. of basting oil and ½ tbsp. of lemon pepper. Refrigerate.
Once the pickled green bananas are done cook the fish. In a med high heat, place a skillet and add ½ tbsp. of basting oil, when bubbly, carefully add the fish and cook until golden brown. Remove from the skillet and let them rest before serving.
 
Ingredients for the Pickled “Escabeche” Green Bananas ($3.40)
4 large green bananas, peeled and cut 1” pieces. ($1.00)
1 tsp. Salt to boil the bananas (.10)
1/3 cup of Angie’s Basting Oil (or the one of your choice) (.35)
olive oil ($1.00)
1 onion, sliced (.30)
6 cloves of garlic, chopped (.20)
2 tbsp. red wine vinegar (.40)
3 Bay leaves (.10)
½ tsp. salt to season the Escabeche sauce
1 tbsp. salad olives (.25)
 
Directions for the Pickled “Escabeche” Green Bananas

• Peel the green bananas, cut both ends, then make a cut lengthwise from one end to the other. With a teaspoon inserting in the slit, pull apart the peel carefully. Then cut them in 1” pieces. (Jaime, I am not sure if microwaving the plantain as you told me, works the same for peeling green bananas, smile.)

 

• Place them in boiling water and add salt to taste and cook for about 15-20 minutes or until tender but not mushy.

 

• While they cook make the pickled or “Escabeche” sauce by adding 1/3 cup or olive oil to a skillet, sauté the onion and garlic, add the bay leaves.

 

• Carefully add 2 tbsp. of red wine vinegar, add more if needed. Cook for few minutes.

 

• When the bananas are done, drain the water and add them to the Escabeche sauce. Cover and cook in low for about 5 minutes, for the bananas to absorb the flavors.
• Set aside.
• Now sauté the fish.

 
Done!
 
My link:
Angie’s Basting Oil:  www.angieslifehacks.com/cuisine/the-flavor-series-recipe-2-angies-basting-olive-oil