• Pan-fried Sole

    Nutrition Facts

    Serving Size 1
    Calories 396
    Total Fat 13 g
    Saturated Fat 4.5 g
    Sodium 751 mg
    Total Carbohydrate 29 g
    Dietary Fiber 1.5 g
    Protein 39 g

    Servings and Times

    Servings 2
    Time-saving Tip: Start potatoes before preparing fish.

    Ingredients and Preparation

    Ingredients Measures
    Sole filets ¾ pound
    Salt ½ teaspoon
    Freshly ground pepper 1/8 teaspoon
    Flour ¼ cup
    Plain breadcrumbs ½ cup
    Fresh parsley, chopped 2 tablespoons
    Large egg 1
    Olive oil 2 teaspoons
    Butter 2 teaspoons
    Lemon, sliced into wedges ½
    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.

    Exchanges5 very lean meats; 2 fats; 2 starches

    Side Suggestions: Boiled PotatoesWash 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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