Ingredients
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10 ounces sole fillets
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2 large eggs
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2 cups fresh fine bread crumbs
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¾ cup all-purpose flour
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salt and ground black pepper to taste
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1 cup oil for frying, or as needed
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1 medium lemon, cut into wedges
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2 tablespoons tartar sauce
Directions
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Cut fish fillets into long diagonal strips, each measuring about 3/4 inch wide.
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Break eggs into a shallow dish and beat well with a fork. Place bread crumbs in another shallow dish. Put flour, salt, and pepper in a large zip-top bag.
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Dip fish strips in egg, turning to coat well. Place on a plate and then shake a few at a time in the bag of seasoned flour. Dip in egg again and then in bread crumbs, turning to coat well. Place on a tray in a single layer, not touching, and let the coating set for at least 5 minutes.
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Meanwhile, heat 1/2 inch oil in a large frying pan over medium-high heat to 350 degrees F (175 degrees C). Fry fish strips in batches (taking care not to overcrowd the pan) in the hot oil for about 2 to 2 1/2 minutes, turning once. Drain on a paper towel-lined plate and repeat to fry remaining strips.
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Serve with lemon wedges and tartar sauce.
Editor's Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary. We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount will vary depending on cooking time and temperature, ingredient density, and specific type of oil used.
Nutrition Facts (per serving)
| 672 | Calories |
| 28g | Fat |
| 65g | Carbs |
| 42g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 672 | |
| % Daily Value * | |
| Total Fat 28g | 36% |
| Saturated Fat 5g | 27% |
| Cholesterol 261mg | 87% |
| Sodium 593mg | 26% |
| Total Carbohydrate 65g | 24% |
| Dietary Fiber 5g | 17% |
| Protein 42g | 84% |
| Vitamin C 41mg | 46% |
| Calcium 160mg | 12% |
| Iron 6mg | 32% |
| Potassium 757mg | 16% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
