• Total time: 35 min
  • Prep time: 15 min
  • Cook time: 20 min 
  • Yield: 4 servings 


  • ¼ cup all-purpose flour
  • Lemon wedges, for garnish ¼ teaspoon freshly ground black pepper 
  • 1 scallion, both green and white parts, chopped
  • 12 ounces sole fillets, deboned and skinned 
  • 2 tablespoons olive oil


  1. Mix the flour and pepper in a big plastic freezer bag to mix. 
  2. Turn the fish fillets in the flour to coat them.
  3. Over medium heat, preheat the olive oil in a large pan.
  4. When the oil is warm, put the fish fillets and fry, flipping once, for around 10 minutes, until it’s golden and fried through.
  5. Absorb the fish oil on paper towels after separating it from the oil. 
  6. Serve with a squeeze of lemon and sliced scallions on top.

Nutrients Values: 

Calories: 109 – Fat: 3g – Protein: 19g – Carbs: 0g

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