French · Dinner
Crispy Fried Sole (High-Protein)
Sole fillets and shrimp are dredged in seasoned flour and egg, coated in panko, then shallow-fried until golden and crisp. A white bean and parsley puree replaces heavier sides, adding protein and fibre. Served with lemon wedges, this dish keeps the classic French bistro crunch while boosting protein content.
$8
20 minsPrep
15 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
612Calories
57.3gProtein
21.8gFat
42.1gCarbs
2.4gSugar
7.9gFiber
952mgSodium
379mgChol
3.9gSat Fat
1180mgPotassium
180mgCalcium
5.8mgIron
2.4mcgVitamin B12
14mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat the sole and shrimp dry with paper towels, then season both with salt and black pepper.
2
Puree
Blend the cannellini beans, half the parsley, 1 tablespoon of the olive oil, and lemon juice until smooth.
3
Dredge
Set up three shallow bowls with flour, beaten egg, and panko mixed with paprika; coat the sole and shrimp in each.
4
Fry
Heat the remaining 1 tablespoon olive oil over medium-high heat until shimmering, frying sole 3 minutes per side and shrimp 2 minutes per side until golden.
5
Plate
Drain the fried sole and shrimp on paper towels, spread bean puree on a plate, top with fish and shrimp, scatter remaining parsley over, and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g sole fillet
- 5.2 oz150g shrimp, peeled and deveined
- 2/3 cup70g panko breadcrumbs
- 22 eggs
- 6 tbsp48g all-purpose flour
- 7 oz100g, about 2/3 of a 15 oz can, drained cannellini beans
- 4 tbsp4 tbsp fresh parsley
- 2 tbsp30ml lemon juice, plus 1 lemon wedge to serve
- 4 tbsp60ml olive oil, for cooking
- 1/2 tsp1/2 tsp salt, divided
- 1/4 tsp1/4 tsp black pepper
- 1/4 tsp1/4 tsp smoked paprika
