Fried Sole Fillets
- Number of Servings: 1
Ingredients
1/2 cup whole wheat flour4 sole fillets (each about 3 to 4 ounces)saltblack and/or white pepperoregano2 tablespoons vegetable oil or canola oil
Mix all dry ingredients together.
Rinse fish and pat dry with paper towel.
Coat both sides of each fillet with flour mixture.
Heat oil in skillet. Add fish and cook until golden on bottom, 2 to 3 minutes. Carefully turn fish over and cook until opaque in center and golden on bottom, 1 to 2 minutes.
Number of Servings: 1
Recipe submitted by SparkPeople user PRISCILLA81.
Rinse fish and pat dry with paper towel.
Coat both sides of each fillet with flour mixture.
Heat oil in skillet. Add fish and cook until golden on bottom, 2 to 3 minutes. Carefully turn fish over and cook until opaque in center and golden on bottom, 1 to 2 minutes.
Number of Servings: 1
Recipe submitted by SparkPeople user PRISCILLA81.
Nutritional Info Amount Per Serving
- Calories: 829.9
- Total Fat: 56.6 g
- Cholesterol: 60.0 mg
- Sodium: 111.3 mg
- Total Carbs: 47.7 g
- Dietary Fiber: 1.7 g
- Protein: 31.5 g
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