Crispy Lemon Sole Recipe

Crispy Lemon Sole RecipePhoto by: dLife® Crispy Lemon Sole Recipe Rating 0

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Sole fillets baked with a crispy lemon crust. Brought to you by dLife®

This recipe is:

Quick

Diabetic Friendly

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Crispy Lemon Sole Recipe
  • Prep: 10 min. Cook: 15 min.
  • Yield: 4 Servings
    •
10 15 25

Ingredients

  • 1 medium lemon
  • 1 teaspoon olive oil
  • 1 egg
  • 16 ounces sole fillet
  • 2 teaspoons chopped parsley
  • 2 teaspoons butter, melted, divided
  • 2 teaspoons fresh lemon juice
  • 3 tablespoons whole wheat flour
  • 1/4 teaspoons salt
  • 1/8 teaspoons black pepper

Directions

  • Preheat oven to 375°F. Brush baking sheet with olive oil and 1 teaspoon butter. Set aside.
  • Rinse fillets in cold water. Pat dry and set aside.
  • In small bowl, beat egg. Add lemon juice and mix.
  • In shallow, flat container, combine flour, salt, and pepper.
  • Dip fillets in the egg mixture, then dredge in flour mixture. Place on prepared baking sheet.
  • Drizzle remaining 1 teaspoon butter over fillets.
  • Bake 15 to 20 minutes, or until fish flakes easily with fork.
  • Remove baking sheet from oven and let rest for 3-5 minutes. With spatula, lift fish from baking sheet and serve crispy bottom side up.
  • Cut lemon into 4 wedges. Garnish with chopped parsley and wedges.

Nutritional Facts 1 serving equals 184 calories, 6 g fat (2 g saturated fat), 283 mg sodium, 6 g carbohydrate, 26 g protein. Diabetic Exchanges: 3-1/4 lean meat, 1/2 fat, 1/4 starch.

Originally published as Crispy Lemon Sole Provided by dLife®

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Crispy Lemon Sole Recipe

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