French · Dinner
Crispy Fried Sole (Low-Chol)
Sole fillet is dredged in seasoned flour, dipped in egg white, coated in panko, and pan-fried until golden and crisp. Finished with lemon and parsley, it is served with arugula and a lemon wedge, delivering classic French bistro crunch without butter-heavy richness.
$7
15 minsPrep
8 minsCook
23 minsTotal
EasyLevel
Nutrition per serving
462Calories
38.2gProtein
21.4gFat
29.1gCarbs
1.6gSugar
2.1gFiber
701mgSodium
76mgChol
3.4gSat Fat
610mgPotassium
85mgCalcium
2.9mgIron
2.1mcgVitamin B12
14mgVitamin C
low-cholesterol
gluten-free-adaptable
protein-rich
low-chol
Instructions
1
Prep
Pat the sole fillet dry with paper towels and season both sides with salt and pepper.
2
Dredge
Set up three shallow dishes with flour, lightly beaten egg white, and panko. Coat the fillet in flour, dip in egg white, then press into panko until fully coated.
3
Fry
Heat olive oil in a nonstick skillet over medium heat until shimmering, about 2 minutes. Lay the fillet in the pan and fry 3 minutes per side until deep golden and crisp.
4
Plate
Transfer the fillet to a paper towel-lined plate to drain. Scatter parsley and lemon zest over top, then arrange on a plate with arugula and lemon wedge alongside, spooning lemon juice over the fish just before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g sole fillet
- 2/3 cup70g panko breadcrumbs
- 22 egg white
- 6 tbsp48g all-purpose flour
- 1/4 tsp1/4 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 4 tbsp60ml olive oil, for shallow-frying
- 2 tbsp30ml lemon juice
- 2 tsp2 tsp lemon zest
- 2 tsp2 tsp parsley
- 22 small handful arugula
- 22 lemon wedge
