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Even people who aren’t sure if they love fish will love these crunchy fillets! Quick and easy!
Ingredients
- 1 egg
- 2 tablespoons prepared yellow mustard
- ½ teaspoon salt
- 1 ½ cups instant mashed potato flakes
- ¼ cup oil for frying
- 4 (6 ounce) fillets sole
Directions
Step 1
In a shallow dish, whisk together the egg, mustard, and salt; set aside. Place the potato flakes in another shallow dish.
Step 2
Heat oil in a large heavy skillet over medium-high heat.
Step 3
Dip fish fillets in the egg mixture. Dredge the fillets in the potato flakes, making sure to completely coat the fish. For extra crispy, dip into egg and potato flakes again.
Step 4
Fry fish fillets in oil for 3 to 4 minutes on each side, or until golden brown.
Editor’s Note
We have determined the nutritional value of oil for frying based on a retention value of 10% after cooking. The exact amount may vary depending on cook time and temperature, ingredient density, and the specific type of oil used.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 391 | |
| % Daily Value * | |
| Total Fat18g | 23% |
| Saturated Fat4g | 19% |
| Cholesterol137mg | 46% |
| Sodium656mg | 29% |
| Total Carbohydrate26g | 10% |
| Dietary Fiber2g | 6% |
| Total Sugars1g | |
| Protein30g | |
| Vitamin C16mg | 82% |
| Calcium79mg | 6% |
| Iron2mg | 11% |
| Potassium726mg | 15% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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