The Fish Point Sandwich

Health score
17%
The Fish Point Sandwich
35 min.
4
639kcal

Suggestions

Ingredients

  • tablespoons butter 
  •  eggs beaten
  • cup flour all-purpose
  • cup heavy cream 
  • tablespoon juice of lemon 
  • servings parsley sprigs fresh for garnish, optional
  • 24 ounce sole 
  • slices sandwich bread white
  • teaspoons white wine 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • stove

Directions

  1. To make the lemon butter: Melt the butter over low heat in a small saucepan.
  2. Add the lemon juice and white wine. Keep the sauce warm on a corner of the stove.
  3. Whisk the eggs with the heavy cream in a large bowl.
  4. Put the flour in a separate bowl. Dredge the fillets in flour; shake off any excess then put the fillets into the batter.
  5. Heat the butter in large heavy-bottomed skillet over medium heat. Lift the sole out of the batter, allow the excess to run off, then gently lay the fillets in the pan. Cook, turning the fish once, until the sole is flaky and the crust is crisp and golden brown, about 3 minutes per side.
  6. While fish is cooking, toast the bread and cut each piece in half diagonally (corner to corner). Arrange the toast points on 4 plates, 2 per plate. Lift the fish from the pan onto the toast points.
  7. Drizzle the fish with lemon butter and serve immediately garnished with a sprig of fresh parsley, if desired.

Nutrition Facts

Calories639kcal
Protein19.78%
Fat55.92%
Carbs24.3%

Properties

Glycemic Index
61.69
Glycemic Load
26.07
Inflammation Score
-8
Nutrition Score
25.972173690796%

Flavonoids

Catechin
0.02mg
Epicatechin
0.01mg
Eriodictyol
0.18mg
Hesperetin
0.55mg
Naringenin
0.06mg
Apigenin
8.62mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.59mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:638.77kcal
31.94%
Fat:39.45g
60.7%
Saturated Fat:22.58g
141.13%
Carbohydrates:38.58g
12.86%
Net Carbohydrates:37.02g
13.46%
Sugar:3.4g
3.78%
Cholesterol:255.72mg
85.24%
Sodium:397.38mg
17.28%
Alcohol:0.26g
100%
Alcohol %:0.1%
100%
Protein:31.39g
62.78%
Selenium:70.33µg
100.47%
Vitamin K:68.87µg
65.59%
Phosphorus:575.14mg
57.51%
Vitamin D:6.15µg
41.03%
Vitamin B12:2.24µg
37.28%
Vitamin A:1736.88IU
34.74%
Vitamin B1:0.44mg
29.02%
Folate:113.44µg
28.36%
Vitamin B2:0.47mg
27.67%
Vitamin B3:4.92mg
24.61%
Manganese:0.4mg
20.07%
Iron:3.3mg
18.34%
Calcium:154.08mg
15.41%
Vitamin E:2.28mg
15.23%
Magnesium:53.8mg
13.45%
Vitamin B6:0.27mg
13.43%
Potassium:452.89mg
12.94%
Vitamin B5:1.11mg
11.12%
Zinc:1.47mg
9.8%
Vitamin C:7.13mg
8.64%
Copper:0.14mg
6.87%
Fiber:1.56g
6.25%