Pan-fried Sole

Adapted from CooksAid.com

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

Servings and Times

Servings

Time-saving Tip: Start potatoes before preparing fish.

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
Season fish filets with salt and pepper.
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.
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

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