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Walnut Crusted Sole Filet Recipe

Looking for an easy Walnut crusted sole filet recipe? Learn how to make Walnut crusted sole filet using healthy ingredients.


Submitted by spiffysue

Makes 3 servings



Oven crisped sole. May also use pecans.

Recipe Ingredients for Walnut crusted sole filet

1 egg
1/4 cup flour
3/4 cup walnuts
1/4 cup bread crumbs, whole wheat
1 tsp brown sugar
1/2 tsp Old Bay Seasoning
1 salt and pepper to taste
3 fillets of sole

Recipe Directions for Walnut crusted sole filet

  1. Beat egg with 1 tbsp water. Mix breadcrumbs, walnuts, old bay seasoning, salt and pepper and pulse in food processer.

  2. Rinse sole and pat dry. Salt and pepper fish, dip in flour, then eggs, then breading. Put on greased baking sheet and bake @425 degrees for approximately 15 minutes until golden--turn over half-way through.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 193.8g
Amount Per Serving
Calories
440
Calories from Fat
202
% Daily Value*
Total Fat
22.4g
34%
Saturated Fat
2.1g
10%
Trans Fat
0.0g
Cholesterol
148mg
49%
Sodium
232mg
10%
Potassium
650mg
19%
Total Carbohydrates
18.6g
6%
Dietary Fiber
2.8g
11%
Sugars
2.0g
Protein
42.3g
Vitamin A 3% Vitamin C 1%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sodium
  • Low in sugar
  • High in manganese
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
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