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RECIPE
9 INGREDIENTS8 STEPS30MIN

Pan Fried Filet of Sole Fish

5.0
1 Ratings
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Check out how I make my filet of sole fish.

30MIN

Total Time
rockinrobin
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Ingredients
US / METRIC
Servings:
4
Serves 4
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
1
3 Tbsp
to taste
to taste
to taste
Fresh Parsley , chopped
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Nutrition Per Serving
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CALORIES
266
FAT
15.6 g
PROTEIN
17.9 g
CARBS
12.5 g

Directions

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Step 1
Pat your Petrale Sole Fillet (1 pound) dry with paper towels.
Step 2
Heat Olive Oil (3 tablespoon) 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 tablespoon) 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 Lemon (to taste) and Fresh Parsley (to taste).

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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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