Directions:
- Cut the sole up into pieces about 2 inches wide.
- In a small bowl, beat the egg and cornstarch together.
- On a plate, break up the crackers and corn flakes into crumbs.
- My grandma liked to use her potato masher to do this.
- I just crumble them up in my hands.
- Make sure they're really small.
- One piece at a time, dip the sole first into the egg mixture, then cover it with crumbs.
- Melt some butter in a frying pan.
- Fry the pieces of sole for about 10 minutes, until they're cooked.
- Make sure the bottom of the pan is always buttery, even if it's a non-stick pan.
- It softens the crust and makes it stick together.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 225.45 Kcal (944 kJ) | ||
| Calories from fat | 49.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.46g | 8% | |
|---|---|---|---|
| Cholesterol | 155.19mg | 52% | |
| Sodium | 515.72mg | 21% | |
| Potassium | 304.89mg | 6% | |
| Total Carbs | 18.12g | 6% | |
| Sugars | 1.13g | 5% | |
| Dietary Fiber | 0.2g | 1% | |
| Protein | 23.92g | 48% | |
| Iron | 0.8mg | 5% | |
| Calcium | 54.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 109.93 Kcal (460 kJ) | ||
| Calories from fat | 23.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.66g | 8% | |
|---|---|---|---|
| Cholesterol | 75.67mg | 52% | |
| Sodium | 251.47mg | 21% | |
| Potassium | 148.67mg | 6% | |
| Total Carbs | 8.84g | 6% | |
| Sugars | 0.55g | 5% | |
| Dietary Fiber | 0.1g | 1% | |
| Protein | 11.66g | 48% | |
| Iron | 0.4mg | 5% | |
| Calcium | 26.6mg | 5% | |
* 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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