Healthy Recipes

Pan-fried Sole
dashed separator
Servings: 2
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
  1. Season fish filets with salt and pepper.
  2. 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.
  3. 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


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
dashed separator
healthy living calculator
Current Research From Top Journals


Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook