Main
Recipes
Course
Main Dishes
Sweet and Sour Panfried Sole Recipe

Sweet and Sour Panfried Sole Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

1 tbsp rice vinegar
1 tbsp low sodium soy sauce
3 tbsp ketchup
1 tsp sesame oil
1 tbsp sugar
1/2 tsp cornstarch
2 eggs
2 tbsp flour ( heaping)
1 cup panko breadcrumbs
kosher salt & freshly ground black pepper , to taste
4 dover sole f illets (i ended up with about 3/4 lb/6 fillets for 4 people since they were sliced very thin)
3 tbsp peanut oil (might need more, especially if you cook the fish in batches)

Directions:

Make the Sauce:.
Set a small saucepan over medium heat and stir together 1/4 cup water and the vinegar, soy sauce, ketchup, sesame oil, sugar and cornstarch. Bring this to a simmer and cook, stirring, until the sauce thickens - about 1 minute. Keep warm.
Prep the Fish:.
Lightly beat the eggs in a shallow pie dish. Spread the flour on one plate and the panko on another plate. Season the flour with a pinch each of the salt and pepper. Season the sole with a bit of salt on each side and then dip them first into the flour, then into the egg and finally the panko, coating each side evenly. You may want to press the panko into the fish with your fingertips to make sure it adheres well.
Panfry:.
Heat a large nonstick skillet over med.-high to high heat until just hot and then add the oil. Add the fish and fry, turning once, until golden brown on both sides (about 3-4 minutes on each side). Depending on how big your pan is/ how many filets you have, you may need to fry the fish in batches. Have the extra oil handy in case the pan gets too dry while cooking.
Drain the fish on paper towels briefly. Then serve the fish fillets with the sauce.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1303.68 Kcal (5458 kJ)
Calories from fat	542.98 Kcal
		% Daily Value*
Total Fat	60.33g	93%
Cholesterol	81.84mg	27%
Sodium	519.01mg	22%
Potassium	46.79mg	1%
Total Carbs	91.62g	31%
Sugars	8.23g	33%
Dietary Fiber	1.6g	6%
Protein	98.02g	196%
Vitamin C	2.6mg	4%
Iron	1.5mg	8%
Calcium	31.3mg	3%

Amount Per 100 g
Calories	631.81 Kcal (2645 kJ)
Calories from fat	263.15 Kcal
		% Daily Value*
Total Fat	29.24g	93%
Cholesterol	39.66mg	27%
Sodium	251.53mg	22%
Potassium	22.67mg	1%
Total Carbs	44.4g	31%
Sugars	3.99g	33%
Dietary Fiber	0.77g	6%
Protein	47.5g	196%
Vitamin C	1.2mg	4%
Iron	0.7mg	8%
Calcium	15.2mg	3%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Japanese Pork Katsu

Low sodium soy sauce, Mirin or 1 tbsp sake and 10 more..
Bistro Shrimp Pasta

Quartered button mushroom, Grape tomatoes (halved ) and 19 more..
The Ultimate Fish Fillet Sandwich

Tail piece fresh halibut (a foot long), Flour, Egg, beaten and 11 more..
Best Latkes

Russet potatoes, Onion, Eggs, Flour, Dried bread crumbs and 4 more..
Stir-Fried Tofu and Bok Choy in Ginger Sauce

Low-sodium soy sauce, Low-sodium chicken broth and 14 more..
Thai-Style Sea Scallops

Low-sodium soy sauce, Fresh lime juice, Dark sesame oil and 8 more..
Spicy Asian Coleslaw

Rice vinegar, Low sodium soy sauce and 6 more..
Asian Chicken Salad

Rice vinegar, Low sodium soy sauce, Brown sugar and 8 more..
Sesame Chicken Salad

Rice vinegar, Low-sodium soy sauce, Creamy peanut butter and 10 more..
Pf Chang's Chicken-Lettuce Wraps

Cornstarch, Sherry wine or 2 tsp red wine, Water and 19 more..
Sesame Tuna Salad

Rice vinegar (may sub lemon juice) and 13 more..