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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (286g) Recipe makes 4 servings The following items or measurements are not included below: 1/4 teaspoon pepper |
||
| 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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Browse similar recipes by category
- 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: Katanashrp
On Jul 9, 2009
I enjoy fish in many forms, and this is definitely one of them. I had leftovers, so I was going to have them today, but I just could not stop thinking about them so I eat it up as a midnight snack. Shame on me All I needed was a squeeze of lemon, which i usually have around the house, but of course not yesterday...Thank you Laurielie.
From: Diana #2
On Mar 3, 2009
Wonderfully easy and delicious too. I used Lemon Thyme that I dried from my garden, and double the amount. I also used Thyme Garlic Butter in place of the butter. I'll be making this again. Thanks for sharing the recipe Laurielie. Made for the Auzzie/NZ Recipe Swap #26
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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