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    You are in: Home / Recipes / Taste Your Sole-Sauteed and Spicy! Recipe
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    Taste Your Sole-Sauteed and Spicy!

    Taste Your Sole-Sauteed and Spicy!. Photo by CulinaryQueen

    1/1 Photo of Taste Your Sole-Sauteed and Spicy!

    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    15 mins

    5 mins

    2Bleu's Note:

    A sure winner. You can use Flounder or Trout also

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      In a shallow bowl soak the fillets in the milk for 15 minutes. Meanwhile, in another shallow bowl toss together the flour, spice mixture, and salt. set aside.
    2. 2
      In a large skillet heat the oil until hot. Dust the fillets with the flour mixture, shaking off the excess and add them to the pan, skinned side up.
    3. 3
      Saute for 2 minutes on each side or until just cooked through. Serve with lemon wedges.

    Ratings & Reviews:

    • on December 09, 2009

      55

      VERY goood!!!! I omitted the salt (didn't need it in my opinion) and followed everything else as stated. WONDERFUL! Don't forget the lemon at the end. It definitely tops this dish off!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on March 12, 2008

      45

      Photo Tag 2008 ~ Used cod instead of sole. Fish was moist and tender with a nice mix of spices. Thanks Bird!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on November 28, 2007

      55

      The family liked this a lot. It was a little too salty for me though. I will try 1 1/2 or tsp. next time. I also did a "scant tsp. of cayenne. We used flounder insead of sole. Thanks for a nice and easy recipe! OH- be sure to use a nonstick pan!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Taste Your Sole-Sauteed and Spicy!

    Serving Size: 1 (310 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 317.9
     
    Calories from Fat 55
    17%
    Total Fat 6.1 g
    9%
    Saturated Fat 1.4 g
    7%
    Cholesterol 111.3 mg
    37%
    Sodium 1362.0 mg
    56%
    Total Carbohydrate 20.9 g
    6%
    Dietary Fiber 3.9 g
    15%
    Sugars 1.7 g
    7%
    Protein 46.3 g
    92%

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