Sole fillet cooks in less than 2 minutes which makes it an amazingly quick and easy dinner protein. The bread-less “breading” in this fish recipe is incredibly delicious! Just dried onion, Parmesan, and spices are what you need for a delicious golden crust.
Most “breaded” fish fillets are made with store-bought panko bread crumbs which often contain a lot of processed ingredients. So in an effort to make this fish dish super flavorful but still clean, I came up with this delicious alternative “breading”.
Sole Fillet – any fish fillet works here but sole fish is awesome because it’s so thin and needs only 1 minute per side to cook. The best alternative in my opinion is haddock fillet.
Dried Onion – they are suuuuper flavorful and “just onions”. Perfectly clean and healthy.
Parmesan – other hard cheese can work but is higher in fat and will melt. Parmesan is great because it can withstand a lot of heat and doesn’t easily burn.
Spices – paprika, oregano, sea salt, and pepper are super flavorful and work wonderfully for fish but the sky is the limit. Add any spices you love to your onion parmesan mix.
Eggs – eggs are necessary to serve as “glue” for the crust. I do not recommend replacing or omitting the eggs.
Side dish – choose a carb and a vegetable as side dish. Any you like. My favorite side dishes for any type of fish are sweet potatoes and green beans. Else, I love to serve the fish with any and all delicious salads.
Frequently Asked Questions
What Does Sole Fish Taste Like?
Fresh Sole fish fillet is practically tasteless. It acquires whatever flavors you put on it. It’s the perfect fish to get creative with spices and crusts because in and of itself it doesn’t have a strong flavor.
Does Sole Smell Fishy?
As always, fish has to be very fresh to not smell and taste “fishy”. The older the fish (any fish), the fishier the smell and taste. Go to a fishmonger to get fresh or buy it frozen and defrost overnight in the refrigerator, then once defrosted pat dry with a kitchen towel and immediately cook. Do not let sit in it’s defrosted juices for hours on end.
What’s The Best Way To Cook Sole Fish Fillet?
Hands down pan frying! This fish fillet is cut so thinly because the whole fish is flat, that baking it dries it out. The best way to keep it moist is to pan fry for only 1 minute per side and serve immediately.
This recipe is inspired by Garden in the Kitchen’s Onion Parmesan Crusted Salmon.
Pan-Fried Sole Fillet
- 1 lbs sole fish fillets
- 1/2 cup dried onion
- 1/2 cup grated Parmesan cheese
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp dried oregano
- 1 tsp sweet paprika
- 2 eggs
- 1 Tbsp butter
- Start the cooking process by cooking your side dishes. The sole fillets will be all cooked within 10 minutes so your side dishes should be almost done before you start adding the fillets to the pan.
- Take the sole fillets out of the fridge, pat them dry with a paper towel, and set aside on the kitchen counter.
- Get two large flat bowls that fit a fillet into it nicely, and add 2 eggs to one and whisk until completely liquid and not snotty anymore.
- Add the dried onion, Parmesan, and spices to the other and whisk until well combined.
- Preheat a large pan over medium heat and once hot, add a teaspoon of butter.
- Submerge a sole fillet in the whisked eggs and then transfer to the other bowl and cover well with the crust ingredients.
- Place 2-3 sole fish fillets at a time in the pan, not overcrowding it, and pan-fry for only 1 minute on one side, flip, and pan-fry another minute on the other side, then immediately serve with your side dishes.
- Drizzle fresh lemon juice over the fillet.