Daily Dish

Daily Dish

Crumb-Topped Sole Fillets

Healthy Fact of the Day

Crumb-Topped Sole is a light and flavorful dish that features delicate sole fillets topped with a crunchy breadcrumb mixture. It's a low-calorie, high-protein option for seafood lovers.

Ingredients

 

For the Crumb Topping:

  • 1 cup breadcrumbs (whole wheat or panko)
  • 2 tablespoons melted butter or olive oil
  • 1 tablespoon fresh parsley, chopped
  • 1 teaspoon lemon zest
  • Salt and black pepper to taste

 

For the Sole Fillets:

  • 4 sole fillets (about 1 lb)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and black pepper to taste
  • Lemon wedges for serving

 

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Instructions

 

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

  2. In a bowl, combine breadcrumbs, melted butter or olive oil, chopped fresh parsley, lemon zest, salt, and black pepper. Mix until the breadcrumbs are evenly coated.

  3. Place the sole fillets on the prepared baking sheet.

  4. Drizzle olive oil and lemon juice over the sole fillets. Season with salt and black pepper.

  5. Evenly distribute the crumb topping over each sole fillet, pressing it gently to adhere.

  6. Bake in the preheated oven for 12-15 minutes or until the fish is cooked through, and the breadcrumbs are golden brown and crispy.

  7. Remove from the oven and let it cool for a few minutes.

  8. Serve the Crumb-Topped Sole Fillets with lemon wedges on the side.

  9.  

 

Enjoy this light and delightful dish that’s perfect for a healthy and quick dinner!

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