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Milan-Style Sole

3 Reviews
100% would make this recipe again

A sole fillet in a cornmeal crust.

This is the way Italian kids are introduced to fish.

Preparation : 5 min Cooking : 5 min
250 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 sole fillets 300 g
1 eggs size large
2 tbsp cornmeal (polenta) 16 g
1 tbsp olive oil 15 mL
salt [optional]
ground pepper to taste [optional]
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

per 1 Serving (160g)

Amount

% Daily Value

Calories

250

Fat

9 g

15 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

180 mg

Sodium

160 mg

6 %

Carbohydrate

6 g

2 %

Fibre

1 g

4 %

Sugars

0 g

Protein

32 g

Vitamin A

6 %

Vitamin C

%

Calcium

3 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : ½ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Meat and Alternatives 4
Fats 1

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again