Sole is delicious and simple when breaded and pan-fried. Do not even put the sole in the pan until it's medium-hot, and until you're 4 minutes away from eating. Sole cools quickly; you might even consider putting your plates in an oven on low to warm.
Consider pairing with Champagne -- champagne and sparkling wines go very well with sole and also fried food, believe it or not!
Consider pre-heating your dinner plates in the oven on the very lowest setting. Sole will cool quickly, due to its large surface area, and is far better served warm.
Prepare a drying rack. Ideally, use a wire mesh rank on a rimmed cookie sheet, if you have one. In a pinch, you can cut open a brown grocery bag.
Whisk egg and milk together; add salt and freshly ground pepper to taste.
Set out 3 plates. Place egg mixture in one, spread flour in another, and breadcrumbs in the third.
Take rinsed and dried fillets, and:
1) dredge in flour, and shake off excess. Then,
2) coat with egg, and wipe off excess, then
3) coat liberally with seasoned breadcrumbs
Wait until you are only about 6 minutes away from sitting down and eating, then proceed. Sole cools very quickly.
Put large flat saute pan on medium high, place olive oil in it, and allow it to come up to full heat, about 2 minutes. Do not rush this step you really want the pan piping hot! Then, place sole in the pan, placing it gently down away from you to prevent hot oil from splattering on you. Wait about 2 minutes, until filets are browned, and flip.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (311g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 638 | ||
Calories from Fat: 194 (30%) | ||
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Amt Per Serving | % DV | |
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Total Fat 21.5g | 29 % | |
Saturated Fat 3.1g | 15 % | |
Monounsaturated Fat 10.6g | ||
Polyunsanturated Fat 6.2g | ||
Cholesterol 184.6mg | 57 % | |
Sodium 1153.5mg | 40 % | |
Potassium 824.7mg | 22 % | |
Total Carbohydrate 65.2g | 19 % | |
Dietary Fiber 4.9g | 19 % | |
Sugars, other 60.3g | ||
Protein 45.3g | 65 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 638
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
Broccoli (steamed, Microwave)
I recommend pairing it with this recipe
— stevemur
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