Healthy Recipes

Pan-fried Sole
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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
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