Breaded Sole with Fennel & Tomatoes Breaded Sole with Fennel & Tomatoes

Photography: Roger Proulx | Food Styling: Michelle Diamond

  • Total time 30 minutes
  • Portion size 4 servings



In small bowl, combine yogurt, mayonnaise and dill. Season with salt and pepper; refrigerate until ready to serve.

Heat olive oil in large skillet set over medium-high heat. Add fennel and cook 4 minutes; reduce heat to low. Add tomatoes; cook 1 minute, stirring often. Season with salt and pepper; set mixture aside.

Heat canola oil in another large skillet over medium-high heat. Place flour, eggs and panko in three separate shallow bowls. Season fish with salt and pepper.

Dredge fish in flour, turning to coat and shaking off excess, then dip in eggs, letting excess drip off. Dredge in panko, pressing to adhere. Carefully lower fish into hot oil. Fry until golden and cooked through. Transfer to paper towel-lined plate to drain. Serve fish on bed of fennel and tomatoes with sauce on the side.

Nutritional facts PER SERVING: about

  • Fibre 4 g
  • Sodium 350 mg
  • Protein 29 g
  • Calories 455
  • Total fat 22 g
  • Cholesterol 125 mg
  • Saturated fat 4 g
  • Total carbohydrate 35 g
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Lunch & Dinner

Breaded Sole with Fennel & Tomatoes