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


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 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.


  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.


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

Nutrition Facts Table

per 1 serving (160g)


% Daily Value




9 g

15 %

Saturated 1.9 g
+ Trans 0 g

10 %


180 mg


190 mg

8 %


6 g

2 %


1 g

4 %


0 g

Net Carbs

5 g


32 g

Vitamin A

6 %

Vitamin C



3 %


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


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


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