A breaded sole fillet.
This is the way Italian kids are introduced to fish.
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 |
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
The remaining beaten egg may be cooked as an omelet and served alongside the fish.
per 1 serving (160 g)
Amount % Daily Value |
Calories 250 |
Fat 10 g 15 % |
Saturated
2 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 % |
Food Group | Exchanges |
---|---|
Starches | ½ |
Fruits | 0 |
Meat and Alternatives | 4 |
Fats | 1 |
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.
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.
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...:)