Crispy Pan-Fried Sole

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Nutritional Information

Amount per serving
  • Calories: 424
  • Fat: 20g
  • Saturated fat: 6g
  • Protein: 45g
  • Carbohydrate: 15g
  • Fiber: 1g
  • Cholesterol: 236mg
  • Sodium: 550mg


  • 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


  1. 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.
  2. 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.
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