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Lemon-Parmesan Sole with Arugula Salad
INGRIDSTEVENS11Ingredients
25Minutes
390Calories
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Description
Rachael Ray Magazine
Ingredients
US|METRIC
4 SERVINGS
- 1 cup flour
- 1 tsp. granulated garlic
- 1 tsp. Old Bay
- 3 eggs
- 2 1/2 lemons (2 juiced separately, half cut into 4 wedges for garnish, optional)
- 1/2 cup salad (grated parm, plus parm wedge for saving into)
- 6 Tbsp. EVOO
- 4 sole fillets (about 6oz each)
- salt
- 6 cups arugula leaves (trimmed, washed and dried)
- 1 pt. cherry tomatoes (halved)
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Directions
- Place the flour in a shallow dish and season with the garlic and Old Bay. In a second shallow dish, beat the eggs with the juice of 1 lemon and cheese.
- In a large skillet, heat 3 tbsp evoo, 3 turns of the pan, over medium to medium-high heat. Season the sole with salt and pepper; dip 2 fillets in the flour, then coat evenly with the egg-cheese mixture. Saute the sole until deep golden, 3-4 minutes on each side; transfer to a warm oven. Repeat with remaining fillets.
- In a bowl, combine the arugula and tomatoes and use a vegetable peeler to add some shaved curls of parm. Dress the salad with the juice of 1 lemon and the remaining evoo; season with salt and pepper.
- Serve each fillet with a wedge of lemon and some salad.
NutritionView More
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390Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories390Calories from Fat230 |
% DAILY VALUE |
Total Fat25g38% |
Saturated Fat4g20% |
Trans Fat |
Cholesterol160mg53% |
Sodium270mg11% |
Potassium540mg15% |
Protein11g |
Calories from Fat230 |
% DAILY VALUE |
Total Carbohydrate38g13% |
Dietary Fiber7g28% |
Sugars4g |
Vitamin A45% |
Vitamin C120% |
Calcium15% |
Iron25% |
* 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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