Crackling Fish Fillets

15 minutes Prep: 10 minutes Cook: 4 minutes

168 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

3/4	pound	sole fillets	cut into four pieces
1	tablespoon	olive oil
2	tablespoons	flour, all-purpose
1/4	cup	water
1/2	teaspoon	lemon zest
2	tablespoons	lemon juice
1	tablespoon	butter	(up to 2)
1/4	cup	parsley leaves	rinsed and freshly

Directions

Brush a nonstick skillet with olive oil.

Dip fish in flour and shake off excess.

Heat skillet until hot. Add fish and sauté, without moving, until it just sets and turns a bit golden, 1 to 2 minutes.

With a spatula, flip the fish over to the other side and cook until the fish is firm and cooked through, about 2 minutes.

Remove fish to dinner plates.

Add water lemon juice and zest to skillet and increase the heat to medium high.

Scrape up browned bits on bottom of pan and boil until syrupy, about 2 minutes.

Remove skillet from the heat and swirl in butter and parsley.

Season with salt and pepper and spoon over fish.

Serve with steamed sugar snap peas or other vegetable. French bread on the side would be lovely.

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Nutrition Facts

Serving Size 122g

Amount per Serving

Calories 168 39% of calories from fat

	% Daily Value*
Total Fat 7.0g	11%
Saturated Fat 3.0g	13%
Trans Fat 0.0g
Cholesterol 65mg	22%
Sodium 112mg	5%
Total Carbohydrate 4.0g	1%
Dietary Fiber 0.0g	1%
Sugars 0.0g
Protein 21.0g	42%

Vitamin A	9%		Vitamin C	15%
Calcium	2%		Iron	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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