Pan-Fried Dover Sole Recipe

Recipesfull introduces to you: Popular Recipes. (Pan-Fried Dover Sole Recipe). I created this recipe by combining a very light and tasty fish with an egg and crumb coating, adapted from the way that I used to fry the fish I caught from the lake as a kid in northern WI.

Brief

Prep 20 mins

Cook: 10 mins

Total: 30 mins

Servings: 4

Yield: 4 servings

Pan-Fried Dover Sole Recipe

Ingredients

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

Seafood

Directions

Step 1

Spread crushed crackers onto a plate. Pour eggs into a shallow dish.

Step 2

Place fish in a 1-gallon plastic bag and add flour; gently shake until completely coated.

Step 3

Heat oil in a large non-stick skillet over medium-high heat.

Step 4

Dip each flour-coated piece of fish in the egg allowing excess to drip back into dish. Press coated fish in the cracker crumbs until evenly coated.

Step 5

Fry fish in the hot oil until lightly browned and fish flakes easily with a fork about 5 minutes per side. Season fish with dill and salt.

Nutritional Information

Pan-Fried Dover Sole Recipe

Servings Per Recipe:4

Calories: 303

% Daily Value *

Protein: 27g 54%

Carbohydrates: 18.6g 6%

Dietary Fiber: 0.7g 3%

Sugars: 0.3g

Fat: 12.7g 20%

Saturated Fat: 2.5g 12%

Cholesterol: 153.2mg 51%

Vitamin A Iu: 179.1IU 4%

Niacin Equivalents: 8.5mg 66%

Vitamin B6: 0.3mg 17%

Vitamin C: 0.2mg

Folate: 58.7mcg 15%

Calcium: 42.8mg 4%

Iron: 2.1mg 12%

Magnesium: 60mg 21%

Potassium: 375.1mg 11%

Sodium: 354.6mg 14%

Thiamin: 0.2mg 25%

Calories From Fat: 114.5

*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.