Are you looking for an easy and tasty recipe that can be prepared in no time? Sole with Parsley is the perfect solution. With only 350 calories per serving, this dish not only delights the palate but also fits well for those following a light diet.
Incredibly simple, it only requires 20 minutes of preparation and another 10 minutes of cooking. The result is a dish full of flavor, thanks to the freshness of the parsley and the delicacy of the sole, making it ideal for summer dinners or quick yet refined lunches.
Let yourself be won over by this culinary proposal: Sole with Parsley will surprise you with its lightness and intense flavor.
Recipe Notes
- DIFFICULTY: simple
- PRO: tasty and light
- CONS: short cooking time
- PREPARATION: quick, only 20 minutes!
- NUTRITIONAL INFORMATION: 350 calories per serving
- SUITABLE FOR: those looking for quick and healthy recipes
Notes on the Ingredients of the Sole with Parsley Recipe
A perfect combination for a light yet flavorful dinner.
- Sole: Fresh is ideal; make sure they are clean and ready for cooking.
- Egg: Used for breading the sole, giving it a unique crispiness.
- Butter: Used sparingly, enriches the dish with a creamy and enveloping flavor.
- Breadcrumbs: Gives the sole that irresistible golden and crispy texture.
- Lemon: The juice adds a tangy note that balances the fish flavor.
- Parsley: Fresh and chopped, adds a touch of color and freshness to the dish.
- Salt: Season carefully to enhance the flavors without overpowering them.
Nutritional Values of the Fish-Based Dish
This dish offers a good balance between high-quality proteins and fats, thanks to the presence of sole fish, which are rich in heart-healthy Omega-3. However, there are some aspects to consider:
- Butter increases the calorie and saturated fat content, potentially harmful if consumed in excess.
- In addition to proteins, egg provides essential vitamins but also cholesterol.
- Breadcrumbs, if used moderately, add crispiness without weighing down the dish too much in terms of calories.
- Lemon and parsley not only enrich the flavor but also contribute with vitamin C and antioxidants, promoting overall health.
- With 350 calories per serving, this recipe fits well into a balanced diet, as long as it is accompanied by light side dishes.
Parsley Sole: Easy and Tasty Recipe
Instructions
- Thaw the sole, clean, debone, wash and dry them.
- Dip the sole in beaten egg with salt and 30 g melted butter and then in bread crumbs.
- Fry the sole in the remaining butter.
- Sprinkle sole with plenty of chopped parsley.
- Drizzle sole with lemon juice and serve.
Notes
Creative Variations to Enhance Your Fish Dish
When it comes to a seafood main course, the possibilities for reinterpretation and personalization are endless. A classic example is breaded sole, but why not dare with alternative ingredients? Try adding different aromatic herbs to the breading other than parsley, such as thyme or rosemary, for a more rustic note. If you are a fan of citrus flavors, grated orange zest can offer an interesting contrast to the delicate taste of the fish. For those looking for a richer option, replacing traditional breadcrumbs with finely chopped nuts (almonds or hazelnuts) will add crunchiness and depth to the dish. Finally, for the adventurous fusion cuisine enthusiasts, adding spices like curry or sweet paprika to the breading mixture will transform this simple dish into an unexpected culinary journey.
Frequently Asked Questions
Some frequently asked questions from our readers.
How can I store leftover Sole with Parsley?
You can store leftover sole in the refrigerator, covered with plastic wrap or aluminum foil, for a maximum of 1-2 days. Make sure to heat it well before consuming.
Can I replace butter with a vegan alternative?
Yes, you can replace butter with a vegan margarine in the same amount indicated in the recipe to still achieve excellent results.
