Pan-Fried Sole

Servings: 4

 

1 ½ pounds sole filets

1 teaspoon salt

¼ teaspoon freshly ground pepper

½ cup flour

1 cup plain breadcrumbs

¼ cup fresh parsley, chopped

2 large eggs

4 teaspoons olive oil

4 teaspoons butter

1 lemon, sliced into wedges

 

1. Season fish filets with salt and pepper.
2. Distribute flour and breadcrumbs onto separate shallow plates. Add parsley to breadcrumbs and mix until evenly distributed. Lightly beat egg and place in another shallow plate. Dip filets in flour, then egg, and then breadcrumbs.
3. Heat oil and butter in a large nonstick skillet over medium heat. Add filets and cook for about 3 minutes on both sides, until golden and opaque throughout. Drizzle with lemon wedges and serve.

 

Nutrition Information

(For ¼  of recipe) 395 calories; 29 g carbohydrate; 39 g protein; 13 g fat (4.5 g sat); 1.5 g fiber; 750 mg sodium. Exchanges: 5 very lean meats; 2 fats; 2 starches.