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Crispy Lemon Sole
Source: dLife

Sole fillets baked with a crispy lemon crust.

Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 183.5
Total Carbs 5.8 g
Dietary Fiber 1.0 g
Sugars 0.4 g
Total Fat 5.7 g
Saturated Fat 2.0 g
Unsaturated Fat 0.7 g
Potassium 711.8 mg
Protein 26.4 g
Sodium 282.7 mg
Dietary Exchanges
1 Fat , 1/2 Starch , 3 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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16 oz  sole fillet
1 tsp  olive oil
1 each  medium eggs
2 tsp  chopped parsley
1 each  medium lemons
2 tsp  butter
2 tsp  fresh lemon juice
3 tbsp  whole wheat flour
0 1/4 tsp  salt
0.125 tsp  black pepper
  1. Preheat oven to 375°F. Brush baking sheet with olive oil and 1 teaspoon butter. Set aside.
  2. Rinse fillets in cold water. Pat dry and set aside.
  3. In small bowl, beat egg. Add lemon juice and mix.
  4. In shallow, flat container, combine flour, salt, and pepper.
  5. Dip fillets in the egg mixture, then dredge in flour mixture. Place on prepared baking sheet.
  6. Drizzle remaining 1 teaspoon butter over fillets.
  7. Bake 15 to 20 minutes, or until fish flakes easily with fork.
  8. Remove baking sheet from oven and let rest for 3-5 minutes. With spatula, lift fish from baking sheet and serve crispy bottom side up.
  9. Cut lemon into 4 wedges. Garnish with chopped parsley and wedges.

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