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Crispy Lemon Sole

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

4 ServingsPrep: 10 min. Cook: 15 min.

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

2 of 2

Crispy Lemon Sole (continued)

Directions (continued)

spatula, lift fish from baking sheet and serve crispy bottom side
up.
Cut lemon into 4 wedges. Garnish with chopped parsley and wedges.

Nutrition 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.