Broiled Sole Parmesan
Elevate your seafood dinners with this irresistible Broiled Sole Parmesan, a quick and elegant recipe bursting with flavor. Delicate sole fillets are coated in a golden crust of grated Parmesan, crispy panko breadcrumbs, and a touch of garlic and paprika for a savory kick. With just 10 minutes of prep and 8 minutes under the broiler, this dish is perfect for busy weeknights or special occasions. A sprinkle of fresh parsley adds vibrance, while a squeeze of lemon brightens every bite. Serve this flaky, tender fish alongside roasted vegetables or a crisp salad for a restaurant-quality meal that’s as easy as it is delicious. Perfect for pescatarians and lovers of light yet flavorful fare, this Broiled Sole Parmesan will quickly become a household favorite!
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 4 tablespoons unsalted butter, melted
- 1 cup Parmesan cheese, grated
- 0.5 cup panko breadcrumbs
- 1 teaspoon garlic powder
- 0.5 teaspoon paprika
- 2 tablespoons fresh parsley, chopped
- 4 pieces lemon wedges
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven's broiler and line a baking sheet with aluminum foil. Lightly grease the foil with a small amount of melted butter or cooking spray.
Pat the sole fillets dry with paper towels and arrange them in a single layer on the prepared baking sheet.
Brush each fillet with the melted butter, ensuring they are evenly coated.
In a small mixing bowl, combine the grated Parmesan cheese, panko breadcrumbs, garlic powder, paprika, salt, and black pepper.
Sprinkle the Parmesan mixture generously over the fillets, pressing lightly to adhere the coating to the fish.
Place the baking sheet under the broiler, 4-6 inches away from the heat source. Broil the fish for 6-8 minutes or until the coating is golden brown and the fish flakes easily with a fork.
Remove the baking sheet from the oven and sprinkle the fillets with chopped fresh parsley for a burst of color and flavor.
Serve immediately with lemon wedges on the side for a fresh, zesty finish.
Nutrition Facts
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 91 mg | 30% | |
| Sodium | 876 mg | 38% | |
| Total Carbohydrate | 14.8 g | 5% | |
| Dietary Fiber | 1.8 g | 7% | |
| Total Sugars | 2.3 g | ||
| Protein | 24.1 g | 48% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 268 mg | 21% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 396 mg | 8% | |
*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.
