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Pan Sauteed Sole/Flounder Parmesan

Recipe #293694 | 20 min | 10 min prep | SERVES 4 (Change Servings)
(1) RATE IT NOW READ REVIEWS

RECIPE BY: Oolala

From A Guide to Modern American Cooking. It is called Grilled Sole Parmesan there but I changed the name to reflect the cooking style. This is not grilled! I am putting here for future use. ***For the reviewer who wanted advice on how to prevent fish from sticking: try a Teflon or other non-stick pan and use plastic spatulas to move the fish around gently to avoid breaking the fish. Hope this helps.

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Ingredients

  • 4 large sole fillet or flounder fillets
  • 3 egg, beaten
  • 1 1/2 cups parmesan cheese, grated
  • 3 tablespoons vegetable oil
  • salt
  • white pepper
  • paprika, to taste
  • lemon juice

    • Directions

    1. 1
      Season the grated cheese with pepper and paprika to taste.
    2. 2
      Dip fish in the eggs and then coat in the parmesan.
    3. 3
      Heat oil in frying pan and add fish cooking about 2 minutes on each side, depending on thickness, over medium-high heat,.
    4. 4
      Season with salt and pepper during cooking.
    5. 5
      Serve with lemon juice.

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    Featured Reviews for This Recipe

    From: Chef #828241

    On Apr 28, 2008

    Well, I tried your recipe. I used olive oil instead of veg. oil, and it stuck like crazy to my pan! I think I am going to try to bake this and see if it does any better! Any suggestions anyone?

    0 people found this review helpful

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    Nutrition Facts

    Serving Size 1 (260g)

    Recipe makes 4 servings

    Calories 455
    Calories from Fat 239 (52%)
    Amount Per Serving %DV
    Total Fat 26.6g 40%
    Saturated Fat 9.4g 47%
    Monounsaturated Fat 7.8g
    Polyunsaturated Fat 7.1g
    Trans Fat 0.0g
    Cholesterol 269mg 89%
    Sodium 757mg 31%
    Potassium 685mg 19%
    Total Carbohydrate 1.8g 0%
    Dietary Fiber 0.0g 0%
    Sugars 0.6g
    Protein 49.9g 99%
    Vitamin A 402mcg 8%
    Vitamin B6 0.4mg 20%
    Vitamin B12 3.8mcg 63%
    Vitamin C 2mg 4%
    Vitamin E 5mcg 19%
    Calcium 465mg 46%
    Iron 1mg 8%

    detailed view...

    how is this calculated?

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