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RECIPE
9 INGREDIENTS 8 STEPS 30min

Pan Fried Filet of Sole Fish

5.0
1 Ratings
Check out how I make my filet of sole fish.
Pan Fried Filet of Sole Fish Recipe | SideChef
Check out how I make my filet of sole fish.
I love to show people how to bring out the best flavor in their cooking.
http://www.cooking-mexican-recipes.com/
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I love to show people how to bring out the best flavor in their cooking.
http://www.cooking-mexican-recipes.com/
30min
Total Time
$2.27
Cost Per Serving

Ingredients

Servings
4
US / METRIC
1 lb
Petrale Sole Fillets
or Dover Sole or Tilapia
1/2 cup
Italian-Style Breadcrumbs
or Up to 3/4 cup Italian Bread Crumbs
2 Tbsp
Cake Flour
to taste
to taste
to taste
Fresh Parsley , chopped

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Nutrition Per Serving

VIEW ALL
CALORIES
266
FAT
15.6 g
PROTEIN
17.9 g
CARBS
12.5 g

Cooking Instructions

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Step 1
Pat your Petrale Sole Fillets (1 lb) dry with paper towels.
Step 2
Heat Olive Oil (3 Tbsp) in a large frying pan over medium heat.
Step 3
Beat Egg (1) with a fork in a wide bowl.
Step 4
Mix the Cake Flour (2 Tbsp) and Italian-Style Breadcrumbs (1/2 cup) together on a plate.
Step 5
Dip sole fillets in egg, then coat with the bread crumb mixture. Place in hot oil, and sprinkle with Salt (to taste) and Ground Black Pepper (to taste) .
Step 6
Fry for 2-3 minutes until golden brown, then turn over.
Step 7
Cook for 2-3 more minutes, or until flaky and golden.
Step 8
Remove to a plate, and garnish with Lemons (to taste) and Fresh Parsley (to taste) .

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5.0
1 Ratings
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Nutrition Per Serving
Calories
266
% Daily Value*
Fat
15.6 g
20%
Saturated Fat
1.9 g
10%
Trans Fat
0.0 g
--
Cholesterol
96.6 mg
32%
Carbohydrates
12.5 g
5%
Fiber
0.7 g
2%
Sugars
0.0 g
--
Protein
17.9 g
36%
Sodium
539.4 mg
23%
Vitamin D
0.2 µg
1%
Calcium
27.3 mg
2%
Iron
1.0 mg
6%
Potassium
16.9 mg
0%
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