Seasons and Suppers · by Jennifer Maloney★ 5.0 (2)
Sole Francese
NUTRITION · PER SERVING20M COOK
CAL 15%·PRO 44%
CARBS 12G16% OF CAL
2G FIBER8G OTHER1G TOTAL SUGAR
FAT 17G52% OF CAL
4G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Sole fillets coated in egg and flour, pan-fried until golden, and finished with a lemon-butter sauce. A quick, elegant fish dinner.
mainamericanfish🍳 skilletvegetarian
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Nutrition & ingredients
Ingredients
serves 4- 1 lb sole fillets (fresh or thawed frozen fillets)
- 2 large eggs
- 3 Tablespoons Parmesan cheese (grated)
- 1 Tablespoon fresh parsley (chopped)
- Salt and freshly ground pepper
- 1/3 cup all-purpose flour
- 2 Tablespoons extra virgin olive oil
- 2 Tablespoons butter
- 3-4 slices fresh lemon
- 1/4 cup dry white wine
- 2-3 Tablespoons lemon juice (freshly squeezed recommended)
- 2 Tablespoons parsley (chopped, plus more for garnish)
At a glance
PER SERVING · TIME 20M
CAL 15%·PRO 44%
CARBS 12G16% OF CAL
2G FIBER8G OTHER1G TOTAL SUGAR
FAT 17G52% OF CAL
4G SAT14G 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
- 5m
- Cook
- 15m
- Sodium
- 680mg
- Total sugar
- 1g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 345mg
- Calcium
- 113mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 5M
- SODIUM
- 680MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.