Pecan Crusted Filet of Sole and Mustard Roasted Cauliflower

Looking to add more fish into your diet this year? This is budget-friendly, family-friendly and can be on the table in under 30 minutes. It's not only good for your "sole" it's GREAT for your wallet AND your family!

Pecan Crusted Filet of Sole

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Total Time: 25 minutes
Servings: 4


  • 8 fillets of sole
  • Salt
  • Pepper
  • Old Bay Seasoning
  • Hungarian paprika
  • 1 egg
  • 1/2 cup  panko
  • 1/4 cup  pecans, finely chopped
  • 1/2 lemon juice
  • 1/4 cup  pecans, finely chopped AND roasted (to garnish)
  • Leftover mustard butter sauce from roasted cauliflower (optional)


  • 1/2 stick  of butter, melted
  • 2 tablespoons  Dijon mustard (you can also substitute whole grain)
  • 2 tablespoons  lemon juice
  • Salt
  • Pepper


  • On a large piece of parchment paper lay out all the fillets of sole. Season generously with salt, pepper, Old Bay and paprika. Flip the fillets over and season on the opposite side, too. Add the egg to a large Pyrex dish and lightly beat with a fork. In another Pyrex dish combine the panko and pecans.
  • Melt 3 tablespoons of butter in a skillet over medium high heat. Dip each fillet, on both sides, with the beaten egg and then dredge through the panko/pecan mixture. Make sure to coat each fillet on both sides with the panko/pecan mixture. If the panko/pecan mixture isn’t sticking to the fillets, dip them again in the beaten egg.
  • Sauté the fillets in the skillet, about 2-3 minutes per side. The fillets will cook quickly, so keep careful watch over them. I usually use a spatula to peek underneath and once the bottom is golden brown, I flip the fillets over. Cook the fillets in batches. If your butter starts looking burnt (you want the butter to remain golden brown, but not black), rinse your skillet out quickly and carefully use a paper towel to wipe it out. Trust me on this one. You don’t want to cook your fillets in burnt butter because they will absorb the burnt taste. To avoid this you can also use 2 skillets, but then you have an extra skillet to clean at the end. I usually rinse out my skillet, so I have only one pan to clean.
  • Plate your fillets and top them with a squeeze of lemon juice, roasted pecans, a drizzle of the leftover butter mustard sauce, and a sprinkle of sea salt.
  • In case you want to serve them with something other than the roasted cauliflower, here’s the recipe for the butter mustard sauce. It’s a very scientific recipe. NOT. Taste it and add more butter, or mustard or lemon juice based on how you want it to taste.
    1/2 stick of butter, melted
    2 tablespoons Dijon mustard (you can also substitute whole grain)
    2 tablespoons lemon juicesalt and pepper
Have you made this recipe?I'd love to know! Leave a comment or recipe rating and tag me @amenuforyou on social media!

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