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Crispy Lemon Sole

 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.
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.