Pan-Fried Sole Fillet

A crisp and crunchy bread-less “breaded” Pan-fried Sole Fillet. Dried onion, Parmesan and spices are all you need for a delicious golden crust. A super versatile quick and easy recipe that can put dinner on the table in no time!

Course Fish, Main Course

Cuisine International

Keyword sole fillet, sole fish fillet

Prep Time 5

Cook Time 10

Servings people

Calories 217kcal

Ingredients

1 lbs sole fish fillets
1/2 cup dried onion
1/2 cup grated Parmesan cheese
1/2 tsp sea salt
1/2 tsp black pepper
1 tsp dried oregano
1 tsp sweet paprika
2 eggs
1 Tbsp butter

Instructions

Start the cooking process by cooking your side dishes. The sole fillets will be all cooked within 10 minutes so your side dishes should be almost done before you start adding the fillets to the pan.
Take the sole fillets out of the fridge, pat them dry with a paper towel, and set aside on the kitchen counter.
Get two large flat bowls that fit a fillet into it nicely, and add 2 eggs to one and whisk until completely liquid and not snotty anymore.
Add the dried onion, Parmesan, and spices to the other and whisk until well combined.
Preheat a large pan over medium heat and once hot, add a teaspoon of butter.
Submerge a sole fillet in the whisked eggs and then transfer to the other bowl and cover well with the crust ingredients.
Place 2-3 sole fish fillets at a time in the pan, not overcrowding it, and pan-fry for only 1 minute on one side, flip, and pan-fry another minute on the other side, then immediately serve with your side dishes.
Drizzle fresh lemon juice over the fillet.

Video

Nutrition

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