Milan-Style Sole

127 Reviews
94% would make this recipe again

A breaded sole fillet.

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
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

2 sole fillets, or haddock or basa 300 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 eggs size large
2 tbsp bread crumbs 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 bread crumbs in the other. Dip one fillet at the time in the egg, let the excess egg drip off before coating the fillet with the bread crumbs. 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 (160 g)

Amount

% Daily Value

Calories

250

Fat

10 g

15 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

180 mg

Sodium

210 mg

9 %

Carbohydrate

6 g

2 %

Fibre

0 g

1 %

Sugars

1 g

Net Carbs

6 g

Protein

33 g

Vitamin A

5 %

Vitamin C

0 %

Calcium

4 %

Iron

8 %

Claims

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

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

127 Reviews (122 with rating only ) 94% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Graceeh
october 14, 2014 | I would make this recipe again

Love this recipe but I do switch the bread crumbs to soda cracker crumbs. I learned the recipe from my Mom. I cannot remember a single meal ever that there were left-overs when enjoying this for dinner when she made it or I made it! Yum!

Useful 0
Davia
april 30, 2010 | I would make this recipe again

Very simple and a good way to get children to eat fish. Used italian-seasoned bread crumbs, makes it quite tasty

Useful 0
Ronaldenney
april 27, 2010 | I would make this recipe again

Not crazy about fish but I know it's healthy for you. This is one of my better trys..Light breading worked very well. Other than the sole falling apart a bit in the skillet, it was a great meal - along with Rosemary Potatoes. Would gladly do this fish dish again - perhaps mix parmesan, dried parsley into the breading next time.

Useful 0
GiftedDesigns
april 13, 2010 | I would make this recipe again

Simple and delicious, but it definitely needs added seasonings. What's great is you have carte blanhce to decide what exactly that seasoning will be...:)

Useful 0
Katharsis
april 05, 2009 | I would make this recipe again

Easy and simple. Exactly what you would expect. Not very exciting, but good for a quick meal, especially with kids. We needed tartar sauce with this.

Useful 1

Top Reviews

View All Reviews
Katharsis
april 05, 2009 | I would make this recipe again

Easy and simple. Exactly what you would expect. Not very exciting, but good for a quick meal, especially with kids. We needed tartar sauce with this.

Useful 1
Graceeh
october 14, 2014 | I would make this recipe again

Love this recipe but I do switch the bread crumbs to soda cracker crumbs. I learned the recipe from my Mom. I cannot remember a single meal ever that there were left-overs when enjoying this for dinner when she made it or I made it! Yum!

Useful 0
Davia
april 30, 2010 | I would make this recipe again

Very simple and a good way to get children to eat fish. Used italian-seasoned bread crumbs, makes it quite tasty

Useful 0

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