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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Crispy Lemon Sole

Source: dLife

Sole fillets baked with a crispy lemon crust.

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 5.7 Fat, 0.0 Vegetables, 0.1 Fruits, 0.2 Starch, 3.3 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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Servings

Ingredients

16.0
16 oz sole fillet 1.0
1 tsp olive oil 1.0
1 each medium eggs 2.0
2 tsp chopped parsley 1.0
1 each medium lemons 2.0
2 tsp butter 2.0
2 tsp fresh lemon juice 3.0
3 tbsp whole wheat flour 0.25
0 1/4 tsp salt 0.125
0.125 tsp black pepper

Directions

Preheat oven to 375°F. Brush baking sheet with olive oil and 1 teaspoon butter. Set aside.
Rinse fillets in cold water. Pat dry and set aside.
In small bowl, beat egg. Add lemon juice and mix.
In shallow, flat container, combine flour, salt, and pepper.
Dip fillets in the egg mixture, then dredge in flour mixture. Place on prepared baking sheet.
Drizzle remaining 1 teaspoon butter over fillets.
Bake 15 to 20 minutes, or until fish flakes easily with fork.
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.
Cut lemon into 4 wedges. Garnish with chopped parsley and wedges.