French · Dinner
Crispy Fried Sole (Low-Calorie)
Flaky sole fillet coated in a light seasoned crumb, oven-crisped rather than deep-fried to keep the calorie count down, finished with lemon and parsley. Served alongside a small heap of dressed greens, it retains the bright, buttery character of the French bistro classic while cutting the oil.
$7
12 minsPrep
15 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
331Calories
37.2gProtein
9.8gFat
22.1gCarbs
2.3gSugar
2.5gFiber
770mgSodium
233mgChol
2.1gSat Fat
700mgPotassium
90mgCalcium
2.4mgIron
2.5mcgVitamin B12
18mgVitamin C
low-calorie
gluten-free-adaptable
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Pat the sole fillet dry, season both sides with salt and black pepper, set aside.
2
Bloom
Mince the garlic and chop the parsley, then stir into panko with olive oil until fragrant.
3
Dredge
Coat the fillet lightly in flour, dip in beaten egg, then press into the panko mixture.
4
Bake
Place the crumbed fillet on an oil-sprayed baking sheet and bake at 425°F for 12–15 minutes until golden and the fish flakes easily.
5
Toss
While the fish bakes, squeeze lemon juice over the salad greens in a bowl and toss lightly.
6
Plate
Transfer the crisp fillet to a plate alongside the dressed greens and a lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g sole fillet
- 1/2 cup30g panko breadcrumbs
- 2 tsp2 tsp olive oil, for the crumb mix
- olive oil spray, for the baking sheet
- 22 small eggs
- 2 tbsp2 tbsp all-purpose flour, for dredging
- 2 clove2 clove garlic
- 2 tbsp2 tbsp parsley
- 11 lemon, plus a wedge to serve
- 2 cup60g mixed salad greens
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp black pepper
