Milan-Style Sole

127 Reviews
94% would make this recipe again

A breaded sole fillet.

This is the way Italian kids are introduced to fish.

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Preparation : 5 min Cooking : 5 min
250 calories/serving

Ingredients

2 sole fillets, or haddock or basa 300 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 eggs size large
2 tbsp bread crumbs 16 g
1 tbsp olive oil 15 mL
1/2 lemons, cut into quarters [optional] 60 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the fillets, then season with salt and pepper.
  2. Prepare 2 shallow dishes: beat the egg in one, and put the bread crumbs in the other. Dip one fillet at the time in the egg, let the excess egg drip off before coating the fillet with the bread crumbs. Turn the fillets to coat both sides.
  3. Heat the oil in a skillet over medium heat. Sauté the fish 2 min on each side, until the bread crumb coating becomes golden-coloured. Serve on the warmed plates with optional lemon quarters on the side.

Observations

The remaining beaten egg may be cooked as an omelet and served alongside the fish.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

250

Fat

10 g

15 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

180 mg

Sodium

210 mg

9 %

Carbohydrate

6 g

2 %

Fibre

0 g

1 %

Sugars

1 g

Net Carbs

6 g

Protein

33 g

Vitamin A

5 %

Vitamin C

0 %

Calcium

4 %

Iron

8 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin D
Good source of  :
Folacin, Pantothenic Acid, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Iron, Manganese, Omega-3, Vitamin A, Vitamin B1, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Meat and Alternatives 4
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

127 Reviews (122 with rating only) 94% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
april 05, 2009 | I would make this recipe again

Easy and simple. Exactly what you would expect. Not very exciting, but good for a quick meal, especially with kids. We needed tartar sauce with this.

Useful 1
Anonyme
october 20, 2021 | I would make this recipe again

Not crazy about fish but I know it's healthy for you. This is one of my better trys..Light breading worked very well. Other than the sole falling apart a bit in the skillet, it was a great meal - along with Rosemary Potatoes. Would gladly do this fish dish again - perhaps mix parmesan, dried parsley into the breading next time.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

Simple and delicious, but it definitely needs added seasonings. What's great is you have carte blanhce to decide what exactly that seasoning will be...:)

Useful 0

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