Dusted Sole -Deeeeeeeelish

Dusted Sole -Deeeeeeeelish

Dusted Sole -Deeeeeeeelish

4-6
Servings

5m
Prep Time

20m
Cook Time

25m
Ready In

Recipe: #26322

June 28, 2017

recipe by:
QueenBea

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recipe by:
QueenBea

"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

Metric US

Ingredients

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1 1/2 pound sole fish (fillets)
1/3 cup all-purpose flour (brown rice flour for gluten free)
1/3 cup grated Parmesan cheese (jarred)
1 tablespoon dried basil

1 teaspoon onion powder
1 teaspoon mustard powder
1/2 teaspoon seasoned salt

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.

Tags : Dinner Lunch Main Dish

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