Pan-fried sole with tempura of Roman artichokes
Spring is a good time to demonstrate creativity in the kitchen, perhaps trying unusual recipes, using new and healthy ingredients and, above all, making something light and tasty. Just like today’s recipe: pan-fried sole made with lots of tempura battered Roman artichokes. This dish, which is particularly simple to make, as well as being nutritious and tasty, is a must for all the family, and is especially good for children because sole is very healthy, rich in vitamin A, B and protein. In artichokes we find an ally in the maintenance of the liver and intestines, namely cynarin, a substance that has a purifying function in relation to these organs. Don’t forget that this recipe is also completely free of fat and is therefore the perfect choice when the heat is really intense!
Ingredients
* approximate values per serving
Preparation
Prepare the artichokes by removing the stems, the tough outer leaves and tips. Divide them into quarters and soak them in a bowl of lemon water so that they don’t blacken. Make a tempura batter with water and spelt flour in a small bowl: mix the two ingredients so as to make as many lumps as possible. In another bowl mix some more flour and water into a ‘granular’ dough mixture. Then dip the artichokes first into the batter and then in the granular dough, before frying in hot oil. Clean and gut the sole, rinse it well and season with salt on both sides. Grill on a griddle hotplate, or in a very hot frying pan with just a little olive oil. Cook on both sides for 5 minutes. Serve with the tempura artichokes on the side.
Step by step
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View the step by step
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Prepare the artichokes by removing the stems, the tough outer leaves and tips. Divide them into quarters and soak them in a bowl of lemon water so that they don’t blacken.
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View the step by step
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Make a tempura batter with water and spelt flour in a small bowl: mix the two ingredients so as to make as many lumps as possible. In another bowl mix some more flour and water into a ‘granular’ dough mixture. Then dip the artichokes first into the batter and then in the granular dough, before frying in hot oil.
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View the step by step
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Clean and gut the sole, and season with salt. Grill on a griddle hotplate, or in a very hot frying pan with just a little olive oil. Cook on both sides for 5 minutes.
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View the step by step
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Serve the sole with the tempura artichokes on the side.
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Additional information
Grilled Sole with Roman Artichoke Tempura
One of the tastiest variations of grilled sole is undoubtedly that with Roman artichoke tempura. This preparation combines the delicacy of the sole with the crunchiness of the artichokes, creating a dish that enhances the fresh flavors of the ingredients. To make this recipe, the artichokes are cleaned and immersed in a batter of spelt flour and water, creating a light and crispy coating. The sole, cooked on the grill, retains its tender and juicy flesh, while the artichoke tempura adds a contrast of textures. An ideal dish for those who love Mediterranean cuisine and want to bring a refined and original dish to the table.
Lazio-Style Grilled Sole with Artichokes
Lazio-style grilled sole is a celebration of the typical flavors of the region. The Roman artichokes, known for their intense flavor and tenderness, are prepared in tempura to accompany the sole. This dish reflects the love of the people of Lazio for fresh, high-quality ingredients. Grilling allows the sole to develop a smoky flavor that pairs perfectly with the crunchiness of the artichokes. Served with a drizzle of extra virgin olive oil and a sprinkle of salt, Lazio-style grilled sole is a dish that tells the culinary tradition of one of Italy's regions richest in gastronomic history.
Light Grilled Sole with Artichoke Tempura
For those who want a lighter option, grilled sole with artichoke tempura can be prepared in a light version. By using whole wheat flour and sparkling water for the tempura, a lighter and more digestible coating is achieved. Additionally, it is possible to reduce the amount of oil used to fry the artichokes, opting for baking or pan-frying with little oil. This dish retains all its flavor but with a reduced caloric intake, making it ideal for those following a balanced diet. The sole, rich in protein and low in fat, represents a healthy choice for those who want to eat well without sacrificing taste.
Benefits of Sole: Nutrition and Calories
Sole is a lean fish highly appreciated for its delicate flavor and nutritional properties. It is an excellent source of high-quality protein, essential for muscle and tissue health. Additionally, it is rich in B vitamins, which support energy metabolism, and minerals such as phosphorus and selenium, important for bone health and the immune system. On average, 100 grams of sole contain about 80 calories, making it a great choice for those looking to maintain a healthy weight. Artichokes, on the other hand, are rich in fiber and antioxidants, contributing to good digestion and overall well-being.
Can Grilled Sole with Artichoke Tempura be Frozen?
Freezing grilled sole with artichoke tempura is possible, but there are some considerations to keep in mind. The sole, once cooked, can be frozen, but it is important to do so correctly. It is recommended to cool the fish completely before placing it in an airtight container or food bags. However, the artichoke tempura may lose its crunchiness during the freezing process, so it is advisable to freeze the artichokes separately and fry them again at the time of consumption. To enjoy the dish at its best, it is preferable to consume it fresh, but freezing can be a practical solution for preserving leftovers.