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Sole Francaise

45 Minutes
4 People
Cooked sole on plate with sauce drizzled around it.


2 lg eggs
2 Tbsp Parmesan cheese
3 Tbsp all-purpose flour
1/4 tsp sea salt
1/8 tsp freshly ground black pepper
2 tsp chopped fresh parsley

4 4-oz sole fillets
2 Tbsp all-purpose flour
1 Tbsp extra virgin olive oil
2 cups Sautéed Spinach with Garlic and Olive Oil
1 1/2 cups cooked spaghetti
1 cup Marinara Sauce


  1. In a medium bowl, combine eggs and Parmesan and mix well. Stir in 3 tablespoons of flour, 1 tablespoon at a time, until well combined. Whisk in salt, pepper and parsley.

  2. Dredge sole in remaining flour, then dip in egg mixture. Let excess batter drip off.

  3. Add olive oil to a large sauté pan and sauté sole over medium-high heat for 2 minutes on each side, or until golden brown.

  4. Serve 1 sole fillet with 1/3 cup cooked spaghetti, 1/4 cup marinara sauce and 1/2 cup sautéed spinach. Garnish with fresh lemon wedges, if desired.


Calories 430
Protein 37g
Sodium 714mg
Carbohydrates 40g
Fat 13g
Fiber 5g
Cholesterol 193mg
Servings 4