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Fast and tasty
Sea tongue in batter in a frying pan

Pan-Fried Battered Sole

Absolutely delicious, quick to make, and special enough for any day! Battered sole in a skillet comes together simply and fast — it takes 20 minutes at most. This is a light, appetizing dish that pairs with any vegetable side, rice, buckwheat, or salad. Serve the fish with your favorite sauces.

Julia M.

Recipe author

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Composition / ingredients

Servings:

Sole

350

Egg

Flour

Vegetable oil

Salt

Dry seasoning

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 36 % 10 g

Fats 57 % 16 g

Carbohydrates 7 % 2 g

186 kcal

GI: 0 / 0 / 100

Cooking method

Cooking time: 30 min

Step 1:

How do you pan-fry battered sole? Gather everything you need. Sole is often confused with pangasius. Sole fillet is almost white, nearly translucent, and a bit thinner. Pangasius fillets usually have a fatty layer along the sides, which sole shouldn't have. When shopping, choose fish with only a thin glaze of ice.
Step 2:

Take the fish out of the freezer ahead of time and let it thaw at room temperature. Blot the thawed fish with paper towels to remove excess moisture. Cut it into small pieces and season with salt and spices. You can keep it simple with just ground pepper, or use a ready-made fish seasoning blend.
Step 3:

In a separate bowl, combine the egg with the flour.
Step 4:

Add a little salt and whisk together. The finished batter should be fairly thin.
Step 5:

Dip each piece of fish into the batter so it's evenly coated on all sides.
Step 6:

Pour a little vegetable oil into a hot skillet and add the battered fish. Fry over low heat for 2 to 3 minutes per side.
Step 7:

The finished fish will turn a beautiful golden color. Take it out of the pan and set it on a paper towel to blot off the excess oil.
Step 8:

Serve the sole hot. If you like, pair it with a side of mashed potatoes and fresh vegetables. Enjoy!

Here's an easy way to tell if the oil in your pan is hot enough: dip in the end of a wooden spoon. If little bubbles gather around it, you're ready to fry.
Since everyone's tolerance for salt, sweetness, bitterness, heat, and acidity is different, always add spices and seasonings to your own taste. If you're using a seasoning for the first time, remember that some are especially easy to overdo (chili pepper, for one).
Always wash your eggs before using them — even a shell that looks clean can carry harmful bacteria. A food-safe wash and a brush work best.