Pan-Fried Dover Sole

I created this recipe by combining a tasty sole fish with a cracker crumb coating, adapted from the way that I used to pan-fry the fish I caught from the lake as a kid in Northern WI.

Prep Time:

20 mins

Cook Time:

10 mins

Total Time:

30 mins

Servings:

Jump to Nutrition Facts

Ingredients

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Original recipe (1X) yields 4 servings

1 cup crushed saltine crackers
2 eggs, beaten
1 pound Dover sole
¼ cup all-purpose flour
2 tablespoons vegetable oil, or more as needed
1 pinch fresh dill, or to taste
salt to taste

Directions

Spread crushed crackers onto a plate. Pour eggs into a shallow dish.
Place fish in a 1-gallon resealable plastic bag and add flour; gently shake until completely coated.
Heat oil in a large, nonstick skillet over medium-high heat.
Dip each flour-coated piece of fish in egg, allowing excess to drip back into dish, then press coated fish in cracker crumbs until evenly coated.
Fry fish in hot oil until lightly browned and fish flakes easily with a fork, about 5 minutes per side. Season fish with dill and salt.

Editor's Note:

Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary.

Nutrition Facts (per serving)

303	Calories
13g	Fat
19g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 303
% Daily Value *
Total Fat 13g	16%
Saturated Fat 3g	13%
Cholesterol 153mg	51%
Sodium 355mg	15%
Total Carbohydrate 19g	7%
Dietary Fiber 1g	3%
Total Sugars 0g
Protein 27g	54%
Vitamin C 0mg	0%
Calcium 43mg	3%
Iron 2mg	12%
Potassium 375mg	8%

* 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.

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