Milan-Style Sole

3 Reviews
100% would make this recipe again

A sole fillet in a cornmeal crust.

This is the way Italian kids are introduced to fish.

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Preparation : 5 min Cooking : 5 min
250 calories/serving

Ingredients

2 sole fillets, or haddock or basa 300 g
1 pinch salt [optional]
ground pepper to taste [optional]
1 eggs size large
2 tbsp cornmeal (polenta) 16 g
1 tbsp olive oil 15 mL
1/2 lemons, cut into quarters [optional] 60 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the fillets, then season with salt and pepper.
  2. Prepare 2 shallow dishes: beat the egg in one, and put the cornmeal in the other. Dip one fillet at the time in the egg, let the excess egg drip off before coating the fillet with the cornmeal. Turn the fillets to coat both sides.
  3. Heat the oil in a skillet over medium heat. Sauté the fish 2 min on each side, until the bread crumb coating becomes golden-coloured. Serve on the warmed plates with optional lemon quarters on the side.

Observations

The remaining beaten egg may be cooked as an omelet and served alongside the fish.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

250

Fat

9 g

15 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

180 mg

Sodium

150 mg

6 %

Carbohydrate

6 g

2 %

Fibre

1 g

4 %

Sugars

0 g

Net Carbs

5 g

Protein

32 g

Vitamin A

6 %

Vitamin C

0 %

Calcium

3 %

Iron

6 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin D
Good source of  :
Pantothenic Acid, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Folacin, Iron, Omega-3, Vitamin A, Vitamin B1, Zinc
Low  :
Saturated Fat
Free  :
Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Meat and Alternatives 4
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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