Crunchy Sole

In the fish category we usually stick to Salmon, I suppose because it is familiar to us.  I’ve been thinking for a while that I’d like to add fish to our weekly menu, but my comfort level with cooking it is minimal.  This is the one recipe that I make whenever we have salmon.

I’ve tried this teriyaki glazed version too, which come to think of it, we all really liked.  Anyhow, a white fish like Sole is a real stretch for me but there’s nothing like only 8 points left for Dinner to motivate a girl to experiment.  For my non-Weight Watchers friends, this means I can’t have a lot of fat, and calories, because I’ve already eaten most of the day’s ration before dinner!  Time to get creative!


  • 4 sole fillets
  • 1 egg white
  • 2 Tbsp lemon juice
  • cooking spray


  • 3/4 c. crushed corn flakes (Make your own by crushing a baggie of corn flakes with a rolling pin – finer is better)
  • 1/4 c. flour blend
  • 1 Tbsp garlic pwd or Lemon Pepper seasoning
  1. Preheat oven to 400° and line cooking sheet with tin foil.  Spray foil with cooking spray.
  2. whisk together egg white and lemon juice on plate.
  3. Combine all crumb ingredients on separate plate for dipping.
  4. Dip each fillet into egg white mixture, then coat thoroughly in crumb mixture.
  5. Spray both sides of fillet and place on cooking sheet in single layer.
  6. Cook 4 minutes on each side, or until opaque.

Serve with lemon juice or wedges.

Points: One 3 oz fillet is 4 Weight Watchers© Points.

About Cathy Tibbles

In 2007 Cathy's Hubby was diagnosed with celiac disease and Strawberries Are Gluten Free was born. The early days of SAGF are chock full of all the newly converted recipes. More recently the articles are trending to cool new products, events, local news and family tales.

Speak Your Mind