Pan-fried Sole
En Español (Spanish Version)

Nutrition Facts
Serving Size1Calories396Total Fat13 gSaturated Fat4.5 gSodium751 mgTotal Carbohydrate29 gDietary Fiber1.5 gProtein39 g
Servings and Times
Servings2
Time-saving Tip: Start potatoes before preparing fish.

Ingredients and Preparation
IngredientsMeasuresSole filets¾ poundSalt½ teaspoonFreshly ground pepper1/8 teaspoonFlour¼ cupPlain breadcrumbs½ cupFresh parsley, chopped2 tablespoonsLarge egg1Olive oil2 teaspoonsButter2 teaspoonsLemon, sliced into wedges½
  • Directions
  • Season fish filets with salt and pepper.
  • 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.
  • 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.



  • Exchanges
    5 very lean meats; 2 fats; 2 starches

    Side Suggestions: Boiled Potatoes
    Wash and scrub 2 medium Yukon gold potatoes. Place in a pot and fill with water. Cover and cook over high heat until boiling; once boiling, reduce heat to low and simmer for 20-25 minutes, or until potatoes are tender when pierced with a fork.

    Side Suggestions: Steamed Broccoli




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