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Sole Parmesan

4 servings

Nutritional Facts Per Serving

43.9 g
29.5 g
2.3 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 467
  • Fat 18.8 g
    • Saturated  
    • + Trans 
  • Cholesterol 171 mg
  • Sodium   1141 mg
  • Carbohydrate 29.5 g
    • Fibre   2.3 g
    • Sugars  
  • Protein 43.9 g
    • Vitamin A 17 %
    • Vitamin C 10 %
    • Calcium 23 %
    • Iron 25 %


Make the sauce by placing all its ingredients in a pot over medium heat. Bring to a simmer, cover and cook 15-20 minutes. For the fish, combine bread crumbs, Parmesan cheese, salt, pepper, oregano and basil on a wide sided plate. Coat sole in flour, shaking off excess then coat evenly in egg mixture. Set fillets in crumb mixture and coat on both sides, gently pressing them on. Heat the oil in a large skillet over medium-high heat. Cook sole 3-5 minutes per side, until nicely coloured and cooked through. Spoon sauce onto serving plates, set sole over top, garnish with lemon and basil, and serve.

Serving Suggestions

Some simply cooked pasta or rice to soak up the sauce, and a steamed green vegetable, such as broccoli, chard or green beans, would be good side dishes to serve with the sole.

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