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Crispy Canadian Sole with Parmesan Polenta crust (Gluten Free)

Caught Online
Caught Online

Looking for something that’s full of flavour, and has some extra crunch – then this is the seafood dish just for you.

This recipe is created by Jess McArthur.  Check out her blog: – all things food, travel and wine. Enjoy with a cold glass of Sauvignon blanc!


  • 4 Canadian sole ( +/- 180g each) from Caught Online
  • 4 fresh lemons- zested and juiced.
  • 200g raw polenta
  • 200g grated hard cheese
  • 1tbs Smoked Paprika
  • 2 tbl Olive oil
  • Spray and cook
  • Butter for frying
  • Salt and pepper to taste
  • Large ziplock bag

Short Instructions

Step 1

Defrost Sole slowly at room temperature. Once they are completely defrosted, place into a baking tin and add lemon juice, lemon zest and olive oil. Marinade for 2 hours.

Step 2

Add polenta, grated hard cheese, paprika and salt and pepper to a large ziplock bag. Shake the bag around to mix the ingredients.

Step 3

One by one, add the sole to the bag to evenly coat with the crumb mixture. Place on a large, clean baking tray (spray and cook it first) and pop into the fridge for half an hour for the crumb to set.

Step 4

Preheat your oven to 200’C. Heat butter in a large heavy based frying pan. One by one (careful not to remove the crumb with your spatula) fry each sole until golden on each side. Place all 4 into the baking tray and pop into the oven for +/- 10 mins to really crisp up. Keep an eye on them and take them out at your desired crispiness

Step 5

Serve with Caught Online’s Lemon Butter sauce.

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