Pan Sauteed Sole Flounder Parmesan

Perfectly crispy and irresistibly golden, Pan Sautéed Sole Flounder Parmesan is a quick and elegant seafood dish that dazzles with flavor and texture. Delicate sole or flounder fillets are coated in a savory mixture of Parmesan cheese, breadcrumbs, and Italian seasoning, then pan-fried to perfection in a luscious blend of butter and olive oil. This easy yet impressive recipe highlights the natural tenderness of the fish, balanced by the rich crunch of the coating. With just 15 minutes of prep and cook time, it’s ideal for weeknight dinners or special occasions. Serve it with fresh lemon wedges for a bright citrus finish and a sprinkle of parsley for a pop of color. This dish will delight seafood lovers and Parmesan fans alike!

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 fillets sole or flounder fillets
• 0.5 cups all-purpose flour
• 2 large eggs
• 0.75 cups grated Parmesan cheese
• 0.5 cups breadcrumbs
• 1 teaspoons Italian seasoning
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons unsalted butter
• 2 tablespoons olive oil
• 4 wedges lemon wedges
• 2 tablespoons chopped parsley (optional)

Directions

Step 1

Pat the sole or flounder fillets dry with paper towels to remove excess moisture.

Step 2

Set up a breading station with three shallow bowls: one with all-purpose flour, one with beaten eggs, and one with a mixture of grated Parmesan cheese, breadcrumbs, Italian seasoning, salt, and black pepper.

Step 3

Dredge each fillet in the flour, shaking off the excess. Then, dip it into the beaten eggs, making sure it is fully coated. Finally, press it into the Parmesan-breadcrumb mixture, ensuring an even coating on both sides.

Step 4

Heat a large skillet over medium heat and add the butter and olive oil. Let the butter melt and begin to foam slightly.

Step 5

Place the coated fillets in the skillet, working in batches if necessary to avoid overcrowding. Sauté for 3-4 minutes on each side until the coating is golden brown and the fish flakes easily with a fork.

Step 6

Transfer the cooked fillets to a serving plate and keep warm. Repeat with the remaining fillets, adding more butter and oil to the skillet if needed.

Step 7

Serve immediately with lemon wedges on the side for squeezing over the fish. Garnish with chopped fresh parsley if desired.

Nutrition Facts

Serving size	(772.7g)

Amount per serving	% Daily Value*
Calories	1642.2

Total Fat 87.8g	0%
Saturated Fat 35.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 686mg	0%
Sodium 3438.1mg	0%
Total Carbohydrate 91.1g	0%
Dietary Fiber 4.9g	0%
Total Sugars 5.0g
Protein 128.5g	0%

Vitamin D 482IU	0%
Calcium 879.2mg	0%
Iron 10.0mg	0%
Potassium 1511.6mg	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: 47.4%

Protein: 30.8%

Carbs: 21.8%