Broiled Sole with Parmesan Olive Topping
Delight your taste buds with this easy and elegant recipe for Broiled Sole with Parmesan Olive Topping. Perfectly tender sole fillets are topped with a savory blend of briny black olives, nutty Parmesan cheese, crunchy breadcrumbs, and a bright hint of lemon zest, then quickly broiled to golden perfection. This 15-minute prep, 8-minute cook dish brings a Mediterranean flair to your table and is ideal for weeknights or dinner parties alike. The vibrant topping, enriched with fresh parsley and garlic, elevates the mild, flaky fish, while a squeeze of fresh lemon juice adds a zesty finish. Low in calories yet high in flavor, this broiled fish recipe is a healthy, gluten-friendly option when paired with simple, gluten-free breadcrumbs. Serve with a side of seasonal vegetables or a crisp salad for a wholesome seafood meal that’s sure to impress.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 2 tablespoons olive oil
- 0.25 cup black olives, pitted and chopped
- 0.25 cup grated Parmesan cheese
- 0.25 cup breadcrumbs
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley, chopped
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 pieces lemon wedges
Instructions
Preheat your broiler to high and position the oven rack about 6 inches from the heat source. Line a baking sheet with foil and lightly grease it with olive oil or cooking spray.
Pat the sole fillets dry with paper towels and place them on the prepared baking sheet. Brush both sides of the fillets with 1 tablespoon of olive oil and season with a pinch of salt and black pepper.
In a medium bowl, combine the chopped black olives, grated Parmesan cheese, breadcrumbs, lemon zest, parsley, minced garlic, 0.5 teaspoon of salt, and 0.25 teaspoon black pepper. Stir in the remaining 1 tablespoon of olive oil to moisten the mixture.
Evenly distribute the Parmesan olive topping over each sole fillet, pressing down lightly to adhere the mixture to the fish.
Place the baking sheet under the broiler and cook for about 6-8 minutes, or until the fish is opaque and flakes easily with a fork, and the topping is golden brown and crisp.
Remove the fish from the oven and let it rest for 2 minutes. Serve immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
Calories |
205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.1 g | 15% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 646 mg | 28% | |
| Total Carbohydrate | 9.4 g | 3% | |
| Dietary Fiber | 2.1 g | 7% | |
| Total Sugars | 1.8 g | ||
| Protein | 17.3 g | 35% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 100 mg | 8% | |
| Iron | 1.0 mg | 6% | |
| Potassium | 377 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.
