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I created this recipe by combining a tasty sole fish with a cracker crumb coating, adapted from the way that I used to pan-fry the fish I caught from the lake as a kid in Northern WI.
Ingredients
- 1 cup crushed saltine crackers
- 2 eggs, beaten
- 1 pound Dover sole
- ¼ cup all-purpose flour
- 2 tablespoons vegetable oil, or more as needed
- 1 pinch fresh dill, or to taste
- salt to taste
Directions
Step 1
Spread crushed crackers onto a plate. Pour eggs into a shallow dish.
Step 2
Place fish in a 1-gallon resealable plastic bag and add flour; gently shake until completely coated.
Step 3
Heat oil in a large, nonstick skillet over medium-high heat.
Step 4
Dip each flour-coated piece of fish in egg, allowing excess to drip back into dish, then press coated fish in cracker crumbs until evenly coated.
Step 5
Fry fish in hot oil until lightly browned and fish flakes easily with a fork, about 5 minutes per side. Season fish with dill and salt.
Editor’s Note:
Nutrition data for this recipe includes the full amount of breading ingredients. The actual amount of breading consumed will vary.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 303 | |
| % Daily Value * | |
| Total Fat13g | 16% |
| Saturated Fat3g | 13% |
| Cholesterol153mg | 51% |
| Sodium355mg | 15% |
| Total Carbohydrate19g | 7% |
| Dietary Fiber1g | 3% |
| Total Sugars0g | |
| Protein27g | |
| Vitamin C0mg | 1% |
| Calcium43mg | 3% |
| Iron2mg | 12% |
| Potassium375mg | 8% |
*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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