Nutrition Facts
| Serving Size | 1 |
| Calories | 396 |
| Total Fat | 13 g |
| Saturated Fat | 4.5 g |
| Sodium | 751 mg |
| Total Carbohydrate | 29 g |
| Dietary Fiber | 1.5 g |
| Protein | 39 g |
Servings and Times
Time-saving Tip: Start potatoes before preparing fish.
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Sole filets | ¾ pound |
| Salt | ½ teaspoon |
| Freshly ground pepper | 1/8 teaspoon |
| Flour | ¼ cup |
| Plain breadcrumbs | ½ cup |
| Fresh parsley, chopped | 2 tablespoons |
| Large egg | 1 |
| Olive oil | 2 teaspoons |
| Butter | 2 teaspoons |
| Lemon, sliced into wedges | ½ |
Directions
- Season fish filets with salt and pepper.
- Distribute flour and breadcrumbs onto separate shallow plates. Add parsley to breadcrumbs and mix until evenly distributed. Lightly beat egg and place in another shallow plate. Dip filets in flour, then egg, and then breadcrumbs.
- Heat oil and butter in a large nonstick skillet over medium heat. Add filets and cook for about 3 minutes on both sides, until golden and opaque throughout. Drizzle with lemon wedges and serve.
Exchanges
5 very lean meats; 2 fats; 2 starches
Side Suggestions: Boiled Potatoes
Wash and scrub 2 medium Yukon gold potatoes. Place in a pot and fill with water. Cover and cook over high heat until boiling; once boiling, reduce heat to low and simmer for 20-25 minutes, or until potatoes are tender when pierced with a fork.
Side Suggestions: Steamed Broccoli