Directions:
- Preheat the oven to 200 degrees F.
- Have 2 heat-proof dinner plates ready.
- Combine the flour, 1 teaspoon salt, and 1 teaspoon pepper in a large shallow plate.
- Pat the sole fillets dry with paper towels and sprinkle one side with salt.
- Heat 3 tablespoons of butter in a large (12-inch) saute pan over medium heat until it starts to brown.
- Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter.
- Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side.
- While the second side cooks, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan.
- Carefully put the fish filets on the ovenproof plates and pour the sauce over them.
- Keep the cooked fillets warm in the oven while you repeat the process with the remaining 2 fillets.
- When they're done, add the cooked fillets to the plates in the oven. Sprinkle with the parsley, salt, and pepper and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 329.08 Kcal (1378 kJ) | ||
| Calories from fat | 186.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.68g | 32% | |
|---|---|---|---|
| Cholesterol | 119.15mg | 40% | |
| Sodium | 485.9mg | 20% | |
| Potassium | 311.46mg | 7% | |
| Total Carbs | 13.53g | 5% | |
| Sugars | 0.7g | 3% | |
| Dietary Fiber | 0.5g | 2% | |
| Protein | 21.36g | 43% | |
| Vitamin C | 10.2mg | 17% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.2mg | 1% | |
| Calcium | 44.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 146.27 Kcal (612 kJ) | ||
| Calories from fat | 82.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.19g | 32% | |
|---|---|---|---|
| Cholesterol | 52.96mg | 40% | |
| Sodium | 215.97mg | 20% | |
| Potassium | 138.44mg | 7% | |
| Total Carbs | 6.02g | 5% | |
| Sugars | 0.31g | 3% | |
| Dietary Fiber | 0.22g | 2% | |
| Protein | 9.5g | 43% | |
| Vitamin C | 4.5mg | 17% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.1mg | 1% | |
| Calcium | 19.7mg | 4% | |
* 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.
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