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Parmesan lemon sole

Calories per serving 170.

ingredients

4 x 100 g (3 1/2 oz) lemon sole fillets, skinned
2 tablespoons plain white flour
50 g (1 3/4 oz) fresh white breadcrumbs
25 g (1 oz) Parmesan cheese, grated
1 egg, beaten
low fat cooking spray
salt and freshly ground black pepper

method

1. Preheat the oven to Gas Mark 5/190°C/fan oven 170°C

2. Rinse the sole fillets and pat them dry with kitchen paper. Mix the flour with a little seasoning and dust this lightly over each fillet.

3. Combine the breadcrumbs and Parmesan cheese in a shallow dish. Dip each floured fillet in the beaten egg and then into the breadcrumb mixture.

4. Spray the coated fillets with low fat cooking spray and then lay them on a non stick baking sheet.

5. Bake for 15 minutes until the fish fillets are cooked and the breadcrumb coating is crunchy and golden.

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