Parmesan-Crusted Sole

Ingredients

• 4 sole fillets (about 6 ounces each) 4 sole fillets (about 6 ounces each)
• 1/2 cup all-purpose flour (60g) 1/2 cup all-purpose flour (60g)
• 2 large eggs, beaten 2 large eggs, beaten
• 1 cup breadcrumbs (120g) 1 cup breadcrumbs (120g)
• 1/2 cup grated Parmesan cheese (50g) 1/2 cup grated Parmesan cheese (50g)
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• 1 teaspoon dried basil 1 teaspoon dried basil
• 1/2 teaspoon garlic powder 1/2 teaspoon garlic powder
• Salt and pepper, to taste Salt and pepper, to taste
• 4 tablespoons olive oil (60ml) 4 tablespoons olive oil (60ml)
• Fresh parsley, for garnish Fresh parsley, for garnish

Nutrition

• Calories: 320 kcal / 1340 KJ
• Fat: 15g (7g saturated)
• Carbohydrates: 18g (1g sugars)
• Protein: 28g
• Fiber: 1g
• Salt: 0.8g

Preparation

1. 1.
   In a shallow dish, combine the flour with a pinch of salt and pepper.
2. 2.
   In another shallow dish, whisk together the beaten eggs.
3. 3.
   In a third dish, mix the breadcrumbs, grated Parmesan cheese, dried oregano, dried basil, garlic powder, and a pinch of salt and pepper.
4. 4.
   Dip each sole fillet into the flour mixture, shaking off any excess.
5. 5.
   Next, dip the floured fillets into the beaten eggs, allowing any excess to drip off.
6. 6.
   Coat the fillets in the breadcrumb mixture, pressing gently to adhere the coating.
7. 7.
   Heat the olive oil in a large skillet over medium heat.
8. 8.
   Add the breaded sole fillets to the skillet and cook for about 3-4 minutes per side, or until golden brown and crispy.
9. 9.
   Remove the fillets from the skillet and place them on a paper towel-lined plate to drain any excess oil.
10. 10.
    Garnish with fresh parsley and serve hot.

Treat your ingredients with care...

• Sole fillets — Ensure that the fillets are fresh and free from any fishy odor. If sole is not available, you can substitute it with other white fish fillets such as flounder or halibut.
• Parmesan cheese — Use freshly grated Parmesan cheese for the best flavor. Avoid using pre-packaged grated cheese as it may contain additives that affect the texture of the crust.

Tips & Tricks

• For an extra crispy crust, you can double coat the sole fillets by repeating the dipping process in the egg wash and breadcrumb mixture.
• Serve the Parmesan-crusted sole with a squeeze of fresh lemon juice to enhance the flavors.
• If you prefer a lighter version, you can bake the breaded sole fillets in a preheated oven at 400°F (200°C) for about 12-15 minutes, or until cooked through.

Serving advice

Serve the Parmesan-crusted sole as a main course accompanied by a side of roasted vegetables or a fresh green salad. It pairs well with a glass of crisp white wine.

Presentation advice

Arrange the golden-brown Parmesan-crusted sole fillets on a platter, garnished with fresh parsley. Serve with lemon wedges on the side for an attractive presentation.