Sign in

with Email

Reset password


Not a member?
Join now for FREE!

by Ingredient
Search

Crackling Fish Fillets

StarStarStarEmpty starEmpty star

Your rating

Recipe

 

Yield

4 servings

Prep

10 min

Cook

4 min

Ready

15 min
Trans-fat Free, Low Carb, Sugar-Free, Low Sodium

Ingredients

Amount Measure Ingredient Features
¾ pound sole fillets
cut into four pieces
Camera
1 tablespoon olive oil
Camera
2 tablespoons all-purpose flour
Camera
¼ cup water
Camera
½ teaspoon lemon zest
Camera
2 tablespoons lemon juice
Camera
1 tablespoon butter
(up to 2)
Camera
¼ cup parsley leaves
rinsed and freshly
Camera

Ingredients

Amount Measure Ingredient Features
340.2 g sole fillets
cut into four pieces
Camera
15 ml olive oil
Camera
3E+1 ml all-purpose flour
Camera
59 ml water
Camera
2.5 ml lemon zest
Camera
3E+1 ml lemon juice
Camera
15 ml butter
(up to 2)
Camera
59 ml parsley leaves
rinsed and freshly
Camera

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.



* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 122g (4.3 oz)
Amount per Serving
Calories 16839% from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 112mg 5%
Total Carbohydrate 1g 1%
Dietary Fiber 0g 1%
Sugars g
Protein 42g
Vitamin A 9% Vitamin C 15%
Calcium 2% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
 

Email this recipe