Crispy Pan-Fried Sole Recipe

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Crispy Pan-Fried Sole
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Ingredients:

Directions:

  1. Beat eggs in a shallow bowl. Combine next four ingredients in another bowl. Turn pieces of fish in crumbs, then in eggs and again in crumbs, patting on crumbs.
  2. Heat 1 Tbsp. each oil and butter in a 12-inch nonstick skillet over medium-high heat. When butter is melted, add 2 pieces of fish and cook, turning once, until golden, about 6 minutes. Add remaining oil and butter to pan and repeat with remaining fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 257.49 Kcal (1078 kJ)
Calories from fat 155.27 Kcal
% Daily Value*
Total Fat 17.25g 27%
Cholesterol 108.27mg 36%
Sodium 330.17mg 14%
Potassium 79.94mg 2%
Total Carbs 15.08g 5%
Sugars 1.22g 5%
Dietary Fiber 1.14g 5%
Protein 10.81g 22%
Vitamin C 0.1mg 0%
Vitamin A 0.1mg 2%
Iron 1.8mg 10%
Calcium 58.2mg 6%
Amount Per 100 g
Calories 289.74 Kcal (1213 kJ)
Calories from fat 174.72 Kcal
% Daily Value*
Total Fat 19.41g 27%
Cholesterol 121.83mg 36%
Sodium 371.52mg 14%
Potassium 89.96mg 2%
Total Carbs 16.97g 5%
Sugars 1.37g 5%
Dietary Fiber 1.28g 5%
Protein 12.16g 22%
Vitamin C 0.1mg 0%
Vitamin A 0.1mg 2%
Iron 2.1mg 10%
Calcium 65.5mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.4
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free

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