No current photos.
| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (286g) Recipe makes 4 servings |
||
| Calories 434 | ||
| Calories from Fat 168 | (38%) | |
| Amount Per Serving | %DV | |
| Total Fat 18.8g | 28% | |
| Saturated Fat 6.2g | 31% | |
| Monounsaturated Fat 8.1g | ||
| Polyunsaturated Fat 2.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 229mg | 76% | |
| Sodium 513mg | 21% | |
| Potassium 896mg | 25% | |
| Total Carbohydrate 14.9g | 4% | |
| Dietary Fiber 1.0g | 3% | |
| Sugars 1.5g | ||
| Protein 48.7g | 97% | |
Crispy Pan-Fried Sole
By: Lauralie41
Apr 24, 2005
My daughter has been wanting to try fish recipes but does not like a real 'fishy' taste. She found this recipe in the April 2005 edition of the All You magazine. It is served with shredded zucchini and sliced new potatoes. ( I was informed to add that too) 
SERVES 4
Ingredients
- 2 large eggs
- 3/4 cup breadcrumbs, plain
- 1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 32 ounces sole fillets, lemon may also substitute flounder, red snapper or striped bass
- 2 tablespoons extra virgin olive oil
- 2 tablespoons unsalted butter
Directions
1
In a shallow bowl, beat eggs. In another shallow bowl, combine the following four ingredients.2
Dip the fish pieces into the crumbs, into the egg, and than into the crumbs again. Pat crumbs into fish fillets.3
In 12-inch non-stick skillet, heat 1 tablespoon butter and 1 tablespoon oil until butter melts. Add 2 pieces of fish and cook. Only turn fish once while browning both sides, approximately 6 minutes.4
When fillets are golden brown add remaining butter, oil, and fish. Repeat the steps above to cook fillets.
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- Course > Main Dish > One-Dish Meal
- Main Ingredient > Seafood > Fish > Saltwater > Sole & Flounder
- Main Ingredient > Seafood > No Shell
- Cuisine > North American
- Preparation > Time to Make > < 30 mins
- Preparation > Simple > Beginner Cook
- Occasion > Dinner Party
- Occasion > Brunch
- Occasion > To Go... > Camping
- Dietary > Diabetic
- Dietary > Free of... > Lactose-free
Featured Reviews for This Recipe
From: jadique
On Aug 4, 2007
This was very good and it didn't have that "fishy" taste to it. I found it helped to rub off the excess egg before going into the crumbs they seemed to stick better. I agree with other reviews it needs a bit more seasoning besides that it is top on, thanks!
From: Shirl (J) 831
On Jun 29, 2006
Lori this is a fabulous dish. I took the advice of other reviewers and added extra spices but this is a keeper. Thanks gf!
From: lilsis7080
On Jun 10, 2005
Enjoyed this recipe! I did add a few more seasonings to the breadcrumbs, pepper, lemon pepper, garlic powder and onion powder. Simple and quick to make.
From: sunnysoleil johnston
On Jun 21, 2006
Mmmm. This is a great way to fry sole. I too had to add more spices as I found the first fish too bland, but they turned out perfect after.
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