Sole Francais

Name: Sole Francais
Yield: 4 servings
Ingredients: 1 1/2 lb. fillet of sole or flounder; 1/2 c. flour (spread out on a plate); 1/2 c. vegetable oil; 1/2 stick margarine; 1/4 c. white wine; juice of one lemon; 2 eggs, beaten well in bowl; 1 tsp. parsley flakes

Vegetarian

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Ingredients

1 1/2 lb. fillet of sole or flounder
1/2 c. flour (spread out on a plate) ⓘ
1/2 c. vegetable oil
1/2 stick margarine ⓘ
1/4 c. white wine ⓘ
juice of one lemon ⓘ
2 eggs, beaten well in bowl ⓘ
1 tsp. parsley flakes ⓘ

Instructions

Heat oil on medium high in frying pan.
Coat each fillet with flour on both sides.
Dip fillet in egg and then place in the heated oil.
Lightly brown each side of fillet.
Remove fillet to a baking dish or small sheet pan.
On medium heat, combine remaining ingredients in a small saucepan.
Pour liquid over fish. Place in 350° oven, preheated, for 8 minutes.

Nutrition & Diet Analysis (per serving)

534 kcal 27% DV

Protein Fat Carbs

Macronutrients

Protein 4.8g 10% DV

Total Fat 35.4g 45% DV

Carbs 46.9g 17% DV

Fiber 0.7g 2% DV

Sugar 0.3g 1% DV

Electrolytes

Sodium 382.3mg 17% DV

Potassium 366.3mg 8% DV

Cholesterol 78mg 26% DV

Vitamins & Minerals

Vitamin A 220.5mcg 25% DV

Vitamin C 0.8mg 1% DV

Calcium 81.5mg 6% DV

Iron 3.8mg 21% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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