Dusted Sole -Deeeeeeeelish
Servings
Prep Time
Cook Time
Ready In
Recipe: #26322
June 28, 2017
Categories: Dinner, Lunch, Main Dish, Fish, Sole, Italian, 5-Minute Prep, Budget-Friendly, Easy/Beginner Cooking, Quick Meals, Small Batch Cooking, Birthday, Entertaining, Fall/Autumn, Father's Day, Mother's Day, Romantic Dinner, Summer, Sunday Dinner, Valentine's Day, Winter, Weeknight Meals, Deep Fry, Oven Roast, Stove Top, Diabetic, High Protein, Kosher, Low Carbohydrate, No Eggs, Sugar-Free, Make it from scratch, Spring more
"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."
Ingredients
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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