Baked Rolled Sole
Delight your taste buds with this elegant and flavorful Baked Rolled Sole, a seafood masterpiece perfect for weeknight dinners or special occasions. Tender sole fillets are delicately seasoned, filled with a zesty lemon-panko-parsley mixture, and rolled to perfection before being drizzled with a buttery white wine sauce. Topped with a sprinkle of parmesan cheese for a golden, crispy finish, this dish combines light, flaky fish with sumptuous flavors in every bite. With just 15 minutes of prep time and simple, fresh ingredients like garlic, olive oil, and freshly grated zest, this baked sole recipe is as easy to make as it is impressive to serve. Pair with a crisp salad or roasted vegetables for a wholesome seafood dinner that's both healthy and indulgent.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 sole fillets
- 1 lemon
- 0.5 cup panko breadcrumbs
- 2 tablespoons fresh parsley
- 2 cloves garlic
- 3 tablespoons olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup white wine
- 2 tablespoons unsalted butter
- 2 tablespoons parmesan cheese
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with 1 tablespoon of olive oil.
Zest and juice the lemon. Set aside the juice, and mix the zest with the panko breadcrumbs in a small bowl.
Finely chop the parsley and garlic, then add them to the breadcrumb mixture. Stir in 1 tablespoon of olive oil, salt, and black pepper to combine.
Spread a thin layer of the breadcrumb mixture onto each sole fillet. Starting from the narrow end, roll the fillet up tightly and secure with a toothpick if necessary.
Place the rolled fillets seam-side down in the prepared baking dish. Drizzle with the remaining olive oil and white wine for added moisture.
Melt the butter in a small saucepan or microwave. Mix it with the reserved lemon juice and pour over the sole rolls.
Sprinkle each roll with grated parmesan cheese for a golden crust while baking.
Bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove from the oven, garnish with extra parsley if desired, and serve immediately.
Nutrition Facts
Calories |
595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 1425 mg | 62% | |
| Total Carbohydrate | 29.5 g | 11% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 3.9 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 217 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
