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Crispy Lemon Sole Recipe
|Bran hot cereal||3⁄4 Cup (12 tbs), uncooked (Quaker Oat)|
|Grated parmesan cheese||2 Tablespoon|
|Snipped parsley/1 teaspoon parsley flakes||1 Tablespoon|
|Lemon pepper||1⁄2 Teaspoon|
|Egg white||1 , slightly beaten|
|Skim milk||1 1⁄4 Cup (20 tbs)|
|Sole fillets/Flounder fillets||1 Pound (Fresh Or Frozen)|
|Margarine||3 Tablespoon, melted|
Calories 190 Calories from Fat 70
% Daily Value*
Total Fat 8 g12.3%
Saturated Fat 2.2 g11%
Trans Fat 0 g
Cholesterol 31.2 mg10.4%
Sodium 139.3 mg5.8%
Total Carbohydrates 15 g5%
Dietary Fiber 3.5 g13.8%
Sugars 2 g
Protein 17 g34.3%
Vitamin A 11.2% Vitamin C 6.7%
Calcium 11.1% Iron 5.5%
*Based on a 2000 Calorie diet
In shallow dish, combine oat bran, cheese, parsley, lemon pepper and paprika.
In another shallow dish, combine egg white and milk.
Coat fillets with oat bran mixture; shake off excess.
Dip into egg mixture, then coat again with oat bran mixture.
Place on prepared pan; drizzle with margarine.
Broil about 4 inches from heat 4 to 5 minutes on each side or until golden brown.
Garnish with lemon wedges, if desired.