Fish Milanese

fish milanese

Fish Milanese

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These fish, cooked in the style of Milan, have a crispy crumb coating and the fresh tang of lemon juice.
Servings: 4
Calories: 508

Ingredients
 

  • 8 sole or plaice fillets
  • 2 tbsps dry vermouth
  • 1 bay leaf
  • 6 tbsps olive oil Salt and pepper Seasoned flour for.dredging
  • 2 eggs lightly beaten
  • Dry breadcrumbs
  • Oil for shallow frying
  • 6 tbsps butter
  • 1 clove garlic crushed
  • 2 tsps chopped parsley
  • 2 tbsps capers
  • 1 tsp chopped fresh oregano
  • Juice of 1 lemon
  • Salt and pepper
  • Lemon wedges and parsley to garnish

Instructions

  • Skin the fillets with a sharp filleting knife. Remove any small bones and place the fillets in a large, shallow dish. Combine the vermouth, oil and bay leaf in a small saucepan and heat gently. Allow to cool completely and pour over the fish. Leave the fish to marinate for about 1 hour, turning them occasionally.
  • Remove the fish from the marinade and dredge lightly with the seasoned flour.
  • Dip the fillets into the beaten eggs to coat, or use a pastry brush to brush the eggs onto the fillets. Dip the egg-coated fillet into the breadcrumbs, pressing the crumbs on firmly.
  • Heat the oil in a large frying pan. Add the fillets and cook slowly on both sides until golden brown. Cook for about 3 minutes on each side, remove and drain on paper towels.
  • Pour the oil out of the frying pan and wipe it clean. Add the butter and the garlic and cook until both turn a light brown. Add the herbs, capers and lemon juice and pour immediately over the fish. Garnish with lemon wedges and sprigs of parsley.
Calories: 508 kcal
Carbohydrates: 4 g
Protein: 28 g
Fat: 43g
Saturated Fat: 15 g
Trans Fat: 1 g
Cholesterol: 229 mg
Sodium: 407 mg
Potassium: 541 mg
Fiber: 1 g
Sugar: 1 g
Vitamin A: 669 IU
Vitamin C: 15 mg
Calcium: 76 mg
Iron: 1 mg
Ingredients Fish & Seafood, Sole
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