Crispy Pan Fried Sole

Elevate your weeknight dinners with this Crispy Pan Fried Sole, a golden masterpiece that marries delicate fish fillets with a satisfyingly crunchy coating. Coated in a flavorful trio of seasoned flour, egg wash, and a Parmesan-panko breadcrumb blend, each piece is pan-fried in a sizzling mixture of butter and olive oil for a perfectly crisp exterior. Ready in just 25 minutes, this quick and easy seafood recipe is ideal for busy nights yet elegant enough for entertaining. A squeeze of fresh lemon juice adds a zesty brightness, while a sprinkle of chopped parsley provides a fresh finishing touch. Serve this irresistible dish with your favorite side salads or roasted vegetables for a wholesome meal that’s sure to impress.

Nutriscore Rating: 63/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 0.5 cups all-purpose flour
• 1 teaspoons salt
• 0.5 teaspoons black pepper
• 0.5 teaspoons paprika
• 1 large egg
• 2 tablespoons milk
• 1 cups panko breadcrumbs
• 0.25 cups grated Parmesan cheese
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 pieces lemon wedges
• 2 tablespoons fresh parsley (optional, chopped)

Directions

Step 1

Pat the sole fillets dry with paper towels and set aside.

Step 2

In a shallow dish, combine the flour, salt, black pepper, and paprika.

Step 3

In a separate shallow dish, whisk together the egg and milk.

Step 4

In a third shallow dish, combine the panko breadcrumbs and grated Parmesan cheese.

Step 5

Dredge each sole fillet in the flour mixture first, shaking off any excess.

Step 6

Dip the floured fillet into the egg mixture, ensuring it is fully coated.

Step 7

Press the fillet into the panko breadcrumb mixture, ensuring an even coating; set aside on a clean plate.

Step 8

Heat a large skillet over medium heat and add the butter and olive oil.

Step 9

Once the butter has melted and started to foam, place the coated sole fillets into the skillet. Cook in batches, if necessary, to avoid crowding the pan.

Step 10

Cook each fillet for about 3-4 minutes on one side, until golden brown, then carefully flip and cook for another 3-4 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 11

Remove cooked fillets from the skillet and place on a paper towel-lined plate to drain any excess oil.

Step 12

Serve immediately with lemon wedges for squeezing over the fillets and a sprinkle of parsley, if using.

Nutrition Facts

Serving size	(714.9g)

Amount per serving	% Daily Value*
Calories	1358.5

Total Fat 75.0g	0%
Saturated Fat 26.1g	0%
Polyunsaturated Fat 4.6g
Cholesterol 484.2mg	0%
Sodium 3407.4mg	0%
Total Carbohydrate 90.5g	0%
Dietary Fiber 4.8g	0%
Total Sugars 6.0g
Protein 85.5g	0%

Vitamin D 466.8IU	0%
Calcium 413.3mg	0%
Iron 7.9mg	0%
Potassium 1466.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.9%

Protein: 24.8%

Carbs: 26.3%