Northern Irish-Style Parmesan Sole

Ingredients

In this Northern Irish adaptation, the traditional Italian Sogliole alla parmigiana is transformed into a crispy Parmesan sole dish. The original recipe typically involves baking the sole fillets with a tomato sauce and Parmesan cheese. However, in this Northern Irish version, the sole fillets are coated in a Parmesan crust and pan-fried to achieve a crispy texture. The addition of a tangy lemon sauce further enhances the flavors, giving it a unique Northern Irish twist. We alse have the original recipe for Sogliole alla parmigiana, so you can check it out.

• 4 sole fillets (about 500g / 1.1 lb) 4 sole fillets (about 500g / 1.1 lb)
• 1 cup (100g) grated Parmesan cheese 1 cup (100g) grated Parmesan cheese
• 1/2 cup (60g) all-purpose flour 1/2 cup (60g) all-purpose flour
• 2 eggs, beaten 2 eggs, beaten
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• Salt and pepper to taste Salt and pepper to taste
• Lemon wedges, for serving Lemon wedges, for serving

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 18g, 7g
• Carbohydrates (total, sugars): 7g, 1g
• Protein: 34g
• Fiber: 1g
• Salt: 1.2g

Preparation

1. 1.
   In a shallow dish, combine the grated Parmesan cheese, flour, salt, and pepper.
2. 2.
   Dip each sole fillet into the beaten eggs, allowing any excess to drip off.
3. 3.
   Press the fillets into the Parmesan mixture, ensuring they are evenly coated on both sides.
4. 4.
   Heat the vegetable oil in a large skillet over medium heat.
5. 5.
   Add the coated sole fillets to the skillet and cook for about 3-4 minutes on each side, or until golden brown and crispy.
6. 6.
   Remove the fillets from the skillet and place them on a paper towel-lined plate to drain any excess oil.
7. 7.
   Serve the crispy Parmesan sole fillets with lemon wedges on the side.

Treat your ingredients with care...

• Sole fillets — Ensure the fillets are fresh and free from any fishy odor. Pat them dry with a paper towel before coating them in the Parmesan mixture to ensure a crispy crust.

Tips & Tricks

• For an extra crispy crust, you can double coat the sole fillets by dipping them in the beaten eggs and Parmesan mixture twice.
• Serve the crispy Parmesan sole with a side of mashed potatoes and steamed vegetables for a complete Northern Irish meal.
• If you prefer a lighter version, you can bake the coated sole fillets in the oven at 200°C (400°F) for about 10-12 minutes instead of pan-frying them.

Serving advice

Serve the Northern Irish-Style Parmesan Sole hot, garnished with fresh parsley and accompanied by lemon wedges for squeezing over the fish. This dish pairs well with a side of mashed potatoes and steamed vegetables.

Presentation advice

Arrange the crispy Parmesan sole fillets on a serving platter, ensuring they are evenly spaced. Garnish with a sprinkle of fresh parsley for a pop of color. Place lemon wedges on the side of the platter for guests to squeeze over the fish as desired.