Sweet and Sour Panfried Sole

May 19, 2023May 19, 20230 15
Enjoy a classic Chinese dish with Sweet and Sour Panfried Sole
in Seafood

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon rice vinegar
1 tablespoon low sodium soy sauce
3 tablespoons ketchup
1 teaspoon sesame oil
1 tablespoon sugar
1/2 teaspoon cornstarch
2 eggs
2 tablespoons flour ( heaping )
1 cup panko breadcrumbs
kosher salt & freshly ground black pepper , to taste
4 dover sole fillets ( I ended up with about 3/4 pound/6 fillets for 4 people since they were sliced very thin )
3 tablespoons peanut oil ( might need more , especially if you cook the fish in batches )

Nutrision Information

Servings Per Recipe
4
Calories
321
Sugar
6g
Fat
19g
Sweet and Sour Panfried Sole is a classic Chinese dish that is often served in restaurants. It is a simple dish that requires minimal preparation, making it perfect for busy weeknights. Panfrying the fish gives it a crispy texture, while the sweet and sour sauce adds a tangy flavor that complements the mild taste of the sole. This dish can be served with steamed vegetables or rice for a complete meal.

Instructions

1.In a small bowl, whisk together rice vinegar, low sodium soy sauce, ketchup, sesame oil, sugar, and cornstarch to make the sweet and sour sauce.
2.In a shallow dish, whisk together eggs and a pinch of salt.
3.In another shallow dish, mix flour, panko breadcrumbs, salt, and pepper.
4.Dip each sole fillet into the egg mixture and then coat it with breadcrumb mixture, pressing down gently to ensure the coating sticks.
5.In a large skillet, heat peanut oil over medium-high heat until it shimmers.
6.Add the coated fillets to the pan and cook for 2-3 minutes on each side or until golden brown and cooked through.
7.Serve panfried sole hot with the sweet and sour sauce on top.

PROS

Sweet and Sour Panfried Sole is a crispy and delicious way to enjoy fish.

The sweet and sour sauce adds a tangy flavor to the dish, making it a crowd-pleaser for any occasion.

CONS

Panfrying fish can be tricky and may require some practice to get it right.

The dish is quite high in sodium, so it should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

Sole is low in fat and carbohydrates but high in protein, making it a great choice for anyone looking to add more protein to their diet.
The dish is also rich in omega-3 fatty acids, which are important for heart and brain health.
Sesame oil and rice vinegar are known for their antioxidant and anti-inflammatory properties.

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