Macadamia Parmesan Sole

5.0(7)

This makes a quick dinner you can get it on the table in less than 30 minutes and it's easy enough for a work night. You could substitute Tilapia or any other mild white fish for the sole. From Sunset Kitchen Cabinet.

by Stephanie Y.·published 2009-05-08

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Very Low Carbs

Servings

4 serving(s)

Total time

20 min

prep 10 min

Calories / serving

540 kcal

Ingredients (9)

serves

2 large eggsegg
3/4 cup freshly grated parmesan cheeseparmesan
2 tablespoons all-purpose flourflour
4 sole fillets (4 to 6 ounces each)sole
3 tablespoons salad oilsalad-oil
2 -3 tablespoons butter or 2 -3 tablespoons margarinemargarine
1/2 cup finely chopped roasted salted macadamia nutmacadamia
watercress or parsley sprigwatercress
lemon, halveslemon

Instructions (4 steps)

01Put a 10- by 15-inch rimmed baking pan in oven as it preheats to 425 degrees F.
02In a 9- or 10-inch-wide pan, beat eggs to blend. On a piece of wax paper, mix Parmesan cheese and flour. Rinse sole and pat dry. Dip in egg to coat, drain off excess, then coat fish in cheese mixture. Set fish in a single layer on wax paper.
03Remove heated pan from oven; add oil and butter and swirl until butter is melted. Lay a piece of fish in pan; turn to coat with butter. Repeat with remaining fish, arranging pieces slightly apart in pan. Sprinkle fish evenly with macadamia nuts.

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