Milan-Style Sole

Milan-Style Sole

A sole fillet in a cornmeal crust.

This is the way Italian kids are introduced to fish.

2 servings
Preparation 5 min
Cooking 5 min

250 calories per serving 


Ingredients

2 sole fillets, or haddock or basa   300 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 eggs size large    
2 tbsp cornmeal (polenta)   16 g
1 tbsp olive oil   15 mL
1/2 lemons, cut into quarters [optional]   60 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the fillets, then season with salt and pepper.
  2. Prepare 2 shallow dishes: beat the egg in one, and put the cornmeal in the other. Dip one fillet at the time in the egg, let the excess egg drip off before coating the fillet with the cornmeal. Turn the fillets to coat both sides.
  3. Heat the oil in a skillet over medium heat. Sauté the fish 2 min on each side, until the bread crumb coating becomes golden-coloured. Serve on the warmed plates with optional lemon quarters on the side.

Remarks

The remaining beaten egg may be cooked as an omelet and served alongside the fish.

Nutrition Facts Table

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

250

Fat

9 g

15 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

175 mg

Sodium

160 mg

6 %

Carbohydrate

6 g

2 %

Fibre

1 g

4 %

Sugars

0 g

Protein

32 g

Vitamin A

6 %

Vitamin C

0 %

Calcium

4 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Folacin, Iron, Omega-3, Vitamin A, Vitamin B1, Zinc
Good source of :
Pantothenic Acid, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Excellent source of :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin D

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Saturated Fat | Source of Omega-3 | Sauté/Stir Fry | Italian

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!