Bring clam juice and wine to a boil in a large (12-inch) nonstick pan; stir in basil and tomatoes. Cook down slightly. Season with salt and pepper; remove and keep warm.
Rinse any ice glaze from frozen fillets under cold water; pat dry with paper towel. Coat pan with nonstick cooking spray, then heat butter over medium-high heat. Add sole fillets; cook 2 to 3 minutes until browned.
Gently turn fillets over and season with salt and pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 3 minutes. (Reduce cook time by half for fresh or thawed fillets.) Cook just until fish is opaque throughout.
Spoon 1/3 cup of topping over fillets to serve.
Cook's Tip: Alaska pollock or cod fillets can be substituted for Alaska sole, just adjust cook time for smaller fillets, if necessary.
Black Cod Marinated with Honey
Prep time: 5 minutes
Cook time: 10 minute
1 cup honey1/2 cup low-sodium soy sauce1/4 cup olive oil1/3 cup white wine vinegar6 Alaska Black Cod fillets (approximately 4 ounces each), fresh or thawed Sea salt and black pepper, to taste
Stir honey, soy sauce, olive oil and vinegar together in a glass (or non-reactive) bowl.
Place fillets in the bowl, skin side up, so that marinade covers all of the fish flesh. Cover and refrigerate for 12 to 24 hours.
Heat oven to 450 degrees F.
Remove fillets from marinade and place on a nonstick (or spray-coated/foil-lined) baking sheet. Season with salt and pepper. Roast until fillets are golden to dark brown, about 7 to 9 minutes. Cook just until fish is opaque throughout.
Healthy, Delicious Dining All Year Long
Eating seafood at least twice a week can help protect against heart disease, according to USDA 2010 Dietary Guidelines for Americans. To keep hearts healthy, the USDA recommends eating eight ounces of seafood per week, which is equivalent to two four-ounce servings. Here are ways you can add delicious, heart-healthy seafood to your diet:
•Choose seafood such as Alaska pollock, cod, halibut, sole, King and Snow crab, black cod and salmon, which offer nutritional benefits such as heart-healthy omega-3s. •Prepare seafood so it's lean and flavorful by using healthy cooking methods such as grilling, roasting or baking, and skipping calorie- and fat-laden methods such as frying, breading, or by adding rich sauces. •Add flavor using spices and fresh or dried herbs as seasonings. •Serve seafood with healthful sides, such as whole grains, roasted vegetables and crisp greens.
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