Crispy Sole Dijon

Elevate your weeknight dinner game with Crispy Sole Dijon, a quick and elegant seafood dish bursting with flavor and texture. Delicate sole fillets are generously brushed with tangy Dijon mustard, then coated in a crisp, golden crust of panko breadcrumbs, grated Parmesan, fresh parsley, and smoked paprika. Pan-fried to perfection in a blend of butter and olive oil, the result is a beautifully crispy exterior that gives way to tender, flaky fish. Ready in just 30 minutes, this recipe is perfect for busy evenings yet sophisticated enough to impress dinner guests. Serve with a squeeze of fresh lemon and your choice of roasted vegetables or a simple green salad for a restaurant-worthy meal at home. SEO keywords: crispy sole recipe, Dijon crusted fish, easy seafood dinner, pan-fried sole, quick fish recipes.

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 3 tablespoons Dijon mustard
• 1 cup panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup all-purpose flour
• 2 large eggs
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 pieces lemon wedges

Directions

Step 1

Pat the sole fillets dry with paper towels, then lightly season both sides with salt and black pepper.

Step 2

Spread the Dijon mustard evenly over one side of each sole fillet using a pastry brush or the back of a spoon.

Step 3

Set up a breading station with three shallow dishes. In the first dish, place the all-purpose flour. In the second dish, whisk the eggs. In the third dish, combine the panko breadcrumbs, grated Parmesan cheese, chopped parsley, smoked paprika, and a pinch of salt.

Step 4

Dredge each sole fillet in the flour, shaking off any excess. Dip it into the beaten eggs, then press it into the breadcrumb mixture, ensuring an even coating. Repeat with all fillets and set aside.

Step 5

In a large skillet, heat the olive oil and unsalted butter over medium-high heat until the butter is melted and the pan is hot.

Step 6

Place the breaded sole fillets into the skillet, cooking in batches if necessary to avoid overcrowding. Cook for 3–4 minutes on the first side until golden brown and crispy. Flip carefully and cook the other side for another 2–3 minutes.

Step 7

Remove the fillets from the skillet and transfer them to a plate lined with paper towels to drain any excess oil.

Step 8

Serve hot with fresh lemon wedges on the side for squeezing over the fish. Pair with a side of roasted vegetables or a light salad for a complete meal.

Nutrition Facts

Serving size	(776.4g)

Amount per serving	% Daily Value*
Calories	1481.9

Total Fat 85.2g	0%
Saturated Fat 26.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 634mg	0%
Sodium 3287.9mg	0%
Total Carbohydrate 89.8g	0%
Dietary Fiber 5.2g	0%
Total Sugars 5.1g
Protein 90.7g	0%

Vitamin D 482IU	0%
Calcium 419.9mg	0%
Iron 9.2mg	0%
Potassium 1563.4mg	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: 51.5%

Protein: 24.4%

Carbs: 24.1%