Crispy Pan-Fried Sole

Recipe Time

Prep: 8 Minutes
Cook: 12 Minutes

Nutritional Information

Calories 424
Fat 20 g
Satfat 6 g
Protein 45 g
Carbohydrate 15 g
Fiber 1 g
Cholesterol 236 mg
Sodium 550 mg

Ingredients

2 large eggs
3/4 cup plain dried bread crumbs
1 teaspoon fresh thyme, or 1/2 tsp. dried
1/4 teaspoon salt
1/4 teaspoon pepper
4 (8 oz.) lemon sole fillets
2 tablespoons extra-virgin olive oil
2 tablespoons unsalted butter

Preparation

Beat eggs in a shallow bowl. Combine next four ingredients in another bowl. Turn pieces of fish in crumbs, then in eggs and again in crumbs, patting on crumbs.

Heat 1 Tbsp. each oil and butter in a 12-inch nonstick skillet over medium-high heat. When butter is melted, add 2 pieces of fish and cook, turning once, until golden, about 6 minutes. Add remaining oil and butter to pan and repeat with remaining fish.

Note:

April 2005