Or Whatever You Do · by Nicole Johnson★ 4.5
Panko Fried Sole
NUTRITION · PER SERVING30M COOK
CAL 58%·PRO 76%
CARBS 37G13% OF CAL
5G FIBER29G OTHER4G TOTAL SUGAR
FAT 100G78% OF CAL
9G SAT91G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Pan-fried sole with a crispy panko coating, served tender inside. It's quick, restaurant-quality, and beats takeout for a weeknight fish dinner.
mainamericanfish🍳 skillet🔥 oven
View the full recipe on Or Whatever You Do →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 6- 2 pounds fresh filets
- 1/2 teaspoon salt
- 1 teaspoon OWYD fish rub
- 1 cup flour
- 4 eggs
- 1 cup panko bread crumbs
- 2 cups oil
- 8 ounces butter
At a glance
PER SERVING · TIME 30M
CAL 58%·PRO 76%
CARBS 37G13% OF CAL
5G FIBER29G OTHER4G TOTAL SUGAR
FAT 100G78% OF CAL
9G SAT91G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 20m
- Sodium
- 952mg
- Total sugar
- 4g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 631mg
- Calcium
- 126mg
- Iron
- 3mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 952MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.