Recipe: Sole Fish Sticks With Homemade Ketchup

LEMON SOLE FISH STICKS WITH HOMEMADE KETCHUP

Serves 4.

Note: Panko bread crumbs are lighter and bigger than the traditional dry crumb, which could be substituted. From "The Perfect Ingredient: 5 Fantastic Ways to Cook Apples, Beets, Pork, Scallops and More," by Bryn Williams.

• 2 c. flour

• Salt and pepper

• 3 eggs, beaten

• 4 lemon sole, skinned, filleted and cut in half lengthwise

• Oil for frying

• Lemon wedges, to serve

• Homemade Ketchup, for dipping (recipe follows)

Directions

Season the flour with salt and pepper. Then season the beaten eggs with salt and pepper. Gently pass the sole fillets through the flour, shaking off any excess, then dip them into the beaten egg, coating them well. Finish the fish sticks by rolling the sole in the bread crumbs.

Remove the fish sticks from the oil, drain on paper towels, season with salt and serve with a wedge of lemon and homemade ketchup.

Nutrition information per serving:

Calories390Fat15 gSodium264 mg

Carbohydrates35 gSaturated fat3 gCalcium75 mg

Protein27 gCholesterol145 mgDietary fiber2 g

HOMEMADE KETCHUP

Makes about 4 cups.

Note: This is a very sweet ketchup; lighten up on sugar, if you prefer. Demerara sugar is a coarse, raw sugar. From "The Perfect Ingredient."

•3/4 c. malt vinegar

•1/2 c. demerara sugar (see Note), or less if preferred

• 1 shallot, peeled and finely chopped

• 1/2 tsp. ground cinnamon

• 1/2 tsp. ground coriander

• 1/2 tsp. sea salt

• 2 garlic cloves, peeled and finely chopped

Directions

Put vinegar and sugar in a heavy-bottomed saucepan, and bring to a boil over medium heat, stirring while the sugar dissolves. Add chopped tomatoes, shallot, cinnamon, coriander, salt, garlic and tomato paste. Bring back to a boil, stirring occasionally, then simmer for 40 minutes. Take pan off heat and allow it to cool slightly.

Process mixture in a blender or food processor, then pass through a fine strainer, pressing hard to get all those precious juices out.

Return sauce to a clean saucepan and bring back to a boil. Check the consistency -- it should be thick and unctuous by now. Take pan off heat and pour ketchup into clean, sterilized jars. Cool, then refrigerate. This will keep 4 to 6 weeks in the refrigerator.

Nutrition information per 1 tablespoon:

Carbohydrates3 gSaturated fat0 gCalcium3 mg

Protein0 gCholesterol0 mgDietary fiber0 g