Crispy Pan Fried Sole
Elevate your weeknight dinners with this Crispy Pan Fried Sole, a golden masterpiece that marries delicate fish fillets with a satisfyingly crunchy coating. Coated in a flavorful trio of seasoned flour, egg wash, and a Parmesan-panko breadcrumb blend, each piece is pan-fried in a sizzling mixture of butter and olive oil for a perfectly crisp exterior. Ready in just 25 minutes, this quick and easy seafood recipe is ideal for busy nights yet elegant enough for entertaining. A squeeze of fresh lemon juice adds a zesty brightness, while a sprinkle of chopped parsley provides a fresh finishing touch. Serve this irresistible dish with your favorite side salads or roasted vegetables for a wholesome meal that’s sure to impress.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 0.5 cups all-purpose flour
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 0.5 teaspoons paprika
- 1 large egg
- 2 tablespoons milk
- 1 cups panko breadcrumbs
- 0.25 cups grated Parmesan cheese
- 2 tablespoons unsalted butter
- 2 tablespoons olive oil
- 4 pieces lemon wedges
- 2 tablespoons fresh parsley (optional, chopped)
Instructions
Pat the sole fillets dry with paper towels and set aside.
In a shallow dish, combine the flour, salt, black pepper, and paprika.
In a separate shallow dish, whisk together the egg and milk.
In a third shallow dish, combine the panko breadcrumbs and grated Parmesan cheese.
Dredge each sole fillet in the flour mixture first, shaking off any excess.
Dip the floured fillet into the egg mixture, ensuring it is fully coated.
Press the fillet into the panko breadcrumb mixture, ensuring an even coating; set aside on a clean plate.
Heat a large skillet over medium heat and add the butter and olive oil.
Once the butter has melted and started to foam, place the coated sole fillets into the skillet. Cook in batches, if necessary, to avoid crowding the pan.
Cook each fillet for about 3-4 minutes on one side, until golden brown, then carefully flip and cook for another 3-4 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove cooked fillets from the skillet and place on a paper towel-lined plate to drain any excess oil.
Serve immediately with lemon wedges for squeezing over the fillets and a sprinkle of parsley, if using.
Nutrition Facts
Calories |
1358 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.0 g | 96% | |
| Saturated Fat | 26.1 g | 131% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 484 mg | 161% | |
| Sodium | 3407 mg | 148% | |
| Total Carbohydrate | 90.5 g | 33% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 6.0 g | ||
| Protein | 85.5 g | 171% | |
| Vitamin D | 11.7 mcg | 58% | |
| Calcium | 413 mg | 32% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1466 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
