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Pan-fried Sole

June 10, 2008 - 7:30am
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Pan-fried Sole

Nutrition Facts

Serving Size1
Total Fat13 g
Saturated Fat4.5 g
Sodium751 mg
Total Carbohydrate29 g
Dietary Fiber1.5 g
Protein39 g

Servings and Times


Time-saving Tip: Start potatoes before preparing fish.

Ingredients and Preparation

Sole filets¾ pound
Salt ½ teaspoon
Freshly ground pepper 1/8 teaspoon
Flour¼ cup
Plain breadcrumbs½ cup
Fresh parsley, chopped2 tablespoons
Large egg1
Olive oil2 teaspoons
Butter2 teaspoons
Lemon, sliced into wedges ½
  1. Directions
  2. Season fish filets with salt and pepper.
  3. 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.
  4. 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.

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

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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