Recipe: Pecan-Crusted Sole with Fresh Mango Salsa

What’s for dinner? We’ve partnered with the Massachusetts Division of Marine Fisheries and fourth-generation fishmonger Laura Foley Ramsden to bring you delicious inspiration for preparing local seafood. Crispy, buttery pecan-crusted sole meets bright, tropical mango salsa in this sweet, salty, and savory dish that celebrates sustainable, locally caught fish.

Sole is a common market name used for several species of flatfish landed in Massachusetts—including grey sole (witch flounder), lemon sole (blackback or winter flounder), yellowtail sole, and fluke (summer flounder). No matter which variety you choose, these mild white fish fillets are a perfect match for the nutty crunch of pecans and the fresh pop of mango salsa.

Whether you’re cooking up a quick weeknight dinner or preparing a meal to impress, this recipe brings together simple ingredients for a restaurant-worthy result.

Ingredients

Serves 4

For the Fish:

• 1 lb sole fillets (grey sole, lemon sole, yellowtail sole, or fluke)
• 1 cup pecans, finely chopped
• 4 tablespoons (½ stick) unsalted butter, melted and cooled slightly
• Salt and freshly ground black pepper, to taste

For the Fresh Mango Salsa:

• 1 ripe mango, peeled and diced (about 1 cup)
• ¼ cup red onion, finely chopped
• 1 tablespoon fresh cilantro, chopped
• 1 teaspoon lime zest
• 1 tablespoon fresh lime juice (about ½ a lime)
• ½ teaspoon hot sauce (optional, adjust to taste)
• Pinch of salt

Instructions

1. Preheat the oven to 450°F.
   Line a baking sheet with parchment paper or lightly grease it to prevent sticking.
2. Make the Mango Salsa.
   In a mixing bowl, combine diced mango, chopped red onion, cilantro, lime zest, lime juice, hot sauce (if using), and a pinch of salt. Stir to combine, then set aside or refrigerate while you prepare the fish. This can be made up to a few hours ahead for deeper flavor.
3. Prepare the Sole.
   Season the fillets with salt and pepper. Dip each fillet into the melted butter, coating both sides, then press one side into the chopped pecans to form a crunchy crust.
4. Bake the Fish.
   Place the fillets pecan-side up on the baking sheet. Bake for 8–10 minutes, or until the fish is opaque and flakes easily with a fork. The pecan crust should be golden and crisp.
5. Serve.
   Transfer the baked fillets to plates and top with a generous spoonful of mango salsa. Serve with rice, roasted vegetables, or a light salad.

Local, Sustainable, Delicious

By choosing locally caught sole from Massachusetts waters, you’re not only treating yourself to fresh, high-quality fish—you’re supporting a sustainable fishery managed with care. This simple recipe is proof that great seafood doesn’t need to be complicated.

Got a catch of your own or a favorite salsa variation? Let us know in the comments!

Source: https://onthewater.com/recipe-pecan-crusted-sole-with-fresh-mango-salsa

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