French · Dinner
Crispy Fried Sole
Sole fillet dredged in seasoned flour, dipped in egg wash and coated in breadcrumbs, then shallow-fried in butter and oil until the crust turns golden. Finished with lemon wedges and parsley, this classic French bistro preparation delivers delicate flaky fish beneath a crisp exterior.
$7
15 minsPrep
8 minsCook
23 minsTotal
EasyLevel
Nutrition per serving
478Calories
40.2gProtein
25.3gFat
24.1gCarbs
1.4gSugar
1.6gFiber
612mgSodium
295mgChol
8.9gSat Fat
580mgPotassium
110mgCalcium
3.1mgIron
2.4mcgVitamin B12
8mgVitamin C
protein-rich
gluten-free-adaptable
herb-salt
thirty-min-meals
all-time-classics
Instructions
1
Prep
Pat sole fillet dry, season both sides with salt and pepper. Set up three shallow dishes with seasoned flour, beaten egg, and breadcrumbs.
2
Dredge
Coat the fillet in flour shaking off excess, dip into egg, then press into breadcrumbs to coat both sides evenly.
3
Fry
Heat butter and oil in a skillet over medium heat until foaming. Lay fillet in pan and fry 3 to 4 minutes until the underside is deep golden brown.
4
Plate
Flip fillet carefully and fry 2 to 3 minutes over medium heat until golden. Transfer to plate, scatter parsley, serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g sole fillet
- 1/2 cup60g all-purpose flour, seasoned with salt and pepper
- 22 eggs, beaten
- 1 cup100g breadcrumbs-dried
- 2 tbsp2 tbsp butter
- 2 tbsp2 tbsp olive oil
- 22 lemon wedge, for serving
- 2 tsp2 tsp parsley
