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


Parent-Adolescent Communication May Result In Safer Sex
December 2015

Improving parent-adolescent sexual communication has been noted as one factor that could help to encourage adolescents to practice safer sex behavior. This study found that sexual communication with parents plays a small protective role in safer sex behavior among adolescents.

dot separator
previous editions

Celiac Disease May Increase the Risk of Bone Fractures
November 2015

Music May Improve Sleep Quality in Adults with Insomnia
October 2015

CPAP May Help Older Adults with Obstructive Sleep Apnea
September 2015

dashed separator

Advertisement

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

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook