French · Dinner
Crispy Fried Sole (Gluten-Free)
Sole fillet coated in gluten-free rice flour and pan-fried in butter until golden and crisp, finished with a light lemon-brown butter sauce and fresh parsley. Served alongside boiled diced potatoes with a lemon wedge for brightness.
$8
10 minsPrep
10 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
395Calories
34.5gProtein
24.9gFat
28.9gCarbs
1.9gSugar
2.2gFiber
783mgSodium
163mgChol
14.1gSat Fat
900mgPotassium
55mgCalcium
1.8mgIron
2.4mcgVitamin B12
22mgVitamin C
gluten-free
low-calorie
gluten-free
Instructions
1
Prep
Pat the sole fillet dry with paper towels and season both sides with salt and black pepper.
2
Dredge
Spread the rice flour on a plate and press the fillet into it on both sides, shaking off excess until evenly coated.
3
Fry
Melt the butter in a nonstick skillet over medium-high heat until foaming. Lay the fillet in and fry 2 to 3 minutes per side until golden brown and flesh flakes easily.
4
Plate
Transfer the fillet to a plate alongside boiled diced potato, spoon the pan sauce with lemon juice and parsley over the fish, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g sole fillet
- 6 tbsp50g rice flour
- 4 tbsp56g butter
- 2 tbsp2 tbsp lemon juice
- 2 tbsp2 tbsp parsley
- 7 oz200g potato
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 22 lemon wedge, for serving
