Dusted Sole -Deeeeeeeelish

4-6
Servings
5m
Prep Time
20m
Cook Time
25m
Ready In


"This is a tasty lightly coated sole recipe but it can be for any whitefish. It is quick and easy to put together, perfect for a busy weeknight meal. I bake this in the oven for a healthier meal but this can be pan fried in melted butter or deep fried."

Original recipe yields 4-6 servings
OK

Nutritional

  • Serving Size: 1 (194.2 g)
  • Calories 189.1
  • Total Fat - 5.3 g
  • Saturated Fat - 1.9 g
  • Cholesterol - 81.7 mg
  • Sodium - 894.2 mg
  • Total Carbohydrate - 8.6 g
  • Dietary Fiber - 0.4 g
  • Sugars - 0.2 g
  • Protein - 25.8 g
  • Calcium - 124.8 mg
  • Iron - 1 mg
  • Vitamin C - 0.3 mg
  • Thiamin - 0.1 mg

Step 1

Place the flour, parmesan cheese, basil, onion powder, mustard powder, and seasoned salt in a large plastic bag and shake to mix.

Step 2

Add the fish fillets and shake to coat.

Step 3

Place the coated fish fillets on a parchment paper lined baking sheet and cook in a 375 degree Fahrenheit oven for 15 to 20 minutes or until fish flakes easily when poked with a fork.

Step 4

Enjoy!

Tips & Variations


No special items needed.

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