Macadamia Parmesan Sole Recipes

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MACADAMIA PARMESAN SOLE



Macadamia Parmesan Sole image

This makes a quick dinner you can get it on the table in less than 30 minutes and it's easy enough for a work night. You could substitute Tilapia or any other mild white fish for the sole. From Sunset Kitchen Cabinet.

Provided by cookiedog

Categories     Very Low Carbs

Time 20m

Yield 4 serving(s)

Number Of Ingredients 9

2 large eggs
3/4 cup freshly grated parmesan cheese
2 tablespoons all-purpose flour
4 sole fillets (4 to 6 ounces each)
3 tablespoons salad oil
2 -3 tablespoons butter or 2 -3 tablespoons margarine
1/2 cup finely chopped roasted salted macadamia nut
watercress or parsley sprig
lemon, halves

Steps:

  • Put a 10- by 15-inch rimmed baking pan in oven as it preheats to 425 degrees F.
  • In a 9- or 10-inch-wide pan, beat eggs to blend. On a piece of wax paper, mix Parmesan cheese and flour. Rinse sole and pat dry. Dip in egg to coat, drain off excess, then coat fish in cheese mixture. Set fish in a single layer on wax paper.
  • Remove heated pan from oven; add oil and butter and swirl until butter is melted. Lay a piece of fish in pan; turn to coat with butter. Repeat with remaining fish, arranging pieces slightly apart in pan. Sprinkle fish evenly with macadamia nuts.
  • Bake, uncovered, in a 425-degree F. oven until fish is just opaque in thickest part (cut to test), 7 to 10 minutes. With a wide spatula, transfer fish to a platter. Garnish with watercress and lemon halves.

Nutrition Facts : Calories 539.9, Fat 38.5, SaturatedFat 11.5, Cholesterol 215.8, Sodium 539.3, Carbohydrate 6, Fiber 1.4, Sugar 1.1, Protein 42.8

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