Crispy Lemon Sole Recipe

Summary

Preparation Time25 MinCooking Time20 Min
Ready In45 MinDifficulty LevelEasy
Health IndexHealthyServings8
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Bran hot cereal3⁄4 Cup (12 tbs), uncooked (Quaker Oat)
 Grated parmesan cheese2 Tablespoon
 Snipped parsley/1 teaspoon parsley flakes1 Tablespoon
 Lemon pepper1⁄2 Teaspoon
 Paprika1⁄2 Teaspoon
 Egg white1 , slightly beaten
 Skim milk1 1⁄4 Cup (20 tbs)
 Sole fillets/Flounder fillets1 Pound (Fresh Or Frozen)
 Margarine3 Tablespoon, melted

Nutrition Facts

Serving size

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

Directions

Lightly spray rack of broiler pan with vegetable oil cooking spray or oil lightly.
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.
Quantcast