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How to Cook Pan Fried Filet of Sole Fish

Try this lightly breaded pan fried filet of sole recipe. I talk about my favorite filet to use which is petrale sole. If that's too expensive (varies in price during the year) try Dover sole as my second choice or even try Tilapia.
  Petrale sole/Dover sole 1 Pound
  Italian bread crumbs 1⁄2 Cup (8 tbs)
  White flour 2 Tablespoon
  Egg 1 , beaten
  Lemon 1
  Chopped parsley 1⁄4 Cup (4 tbs)
  Extra viring olive oil 3 Tablespoon
  Salt To Taste
  Pepper To Taste
  Cilantro/Parsely 1 Tablespoon, chop (Optional)
  Lemon 1 Medium, wedged (Optional)

1. Pat the fish fry using a paper towel.
2. Combine breadcrumbs and flour in a shallow plate add pinch of salt.
3. Beat the eggs in a flat plate.

4. In the frying pan pour oil and bring heat the oil over medium heat.
5. Dip the fillet in eggs and the coat it with breadcrumbs mixture, gently place it in the pan, sprinkle salt and pepper.
6. Fry the fillet for 3 minutes per side or until golden brown and flaky.
7. Remove the fillet in a serving plate and garnish with cilantro.

8. Serve the pan fried sole fish along with lemon wedge or tartar sauce.

If you don’t have Italian seasoned bread crumbs, simply combine bread crumb, flour, 1/4 teaspoon of onion powder, garlic powder, parsley flakes, oregano leaves, and basil flakes and some salt to taste.

Things You Will Need
frying pan

Recipe Summary

Difficulty Level: 
Preparation Time: 
15 Minutes
Cook Time: 
10 Minutes
Ready In: 
25 Minutes

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Average: 4 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 284 Calories from Fat 132

% Daily Value*

Total Fat 14 g22%

Saturated Fat 1.6 g8.2%

Trans Fat 0 g

Cholesterol 107.3 mg35.8%

Sodium 315.9 mg13.2%

Total Carbohydrates 14 g4.5%

Dietary Fiber 2 g7.8%

Sugars 0.6 g

Protein 25 g50.2%

Vitamin A 10.4% Vitamin C 46.3%

Calcium 6% Iron 8.8%

*Based on a 2000 Calorie diet

How To Cook Pan Fried Filet Of Sole Fish Recipe Video