Dusted Sole -Deeeeeeeelish

Prep Time
Cook Time
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 5 servings


  • 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


Tips & Variations

No special items needed.



Thank you Bea for a very lovely sole dinner! I too used lemon pepper as is our preference and freshly grated Grana Padano for the Parmesan This is definitely a keeper. Thanks for sharing!

review by:
(26 Feb 2019)

TwisSis RIP Forever in our Kitchen

Made for Billboard Tag as written except that I subbed a generous amt of lemon pepper for the salt as DH is salt-restricted after a kidney transplant. 50% of our dinner meals are fish & sole fillets are among our faves, so I was pleased to find your recipe & very happy w/the excellent results. Thx for sharing this easy-fix recipe certain to be repeated often. :-)

(23 Oct 2018)