Crumb Topped Sole
Delight your taste buds with Crumb Topped Sole, a simple yet elegant seafood dish that's perfect for weeknight dinners or special occasions. This recipe elevates mild, tender sole fillets with a golden, flavorful breadcrumb topping made from Parmesan cheese, fresh parsley, minced garlic, and zesty lemon. A drizzle of olive oil and a touch of melted butter ensures the topping bakes to a crispy, buttery perfection, while the bright squeeze of fresh lemon wedges adds a refreshing finish. Ready in just 30 minutes, this oven-baked fish dish is a healthier alternative to fried options and pairs beautifully with roasted vegetables or a light salad. Whether you're a seafood enthusiast or trying something new, this recipe is sure to impress with its irresistible combination of textures and flavors.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup breadcrumbs
- 0.25 cup Parmesan cheese
- 2 tablespoons fresh parsley, chopped
- 2 cloves garlic, minced
- 1 teaspoon lemon zest
- 2 tablespoons unsalted butter, melted
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 pieces lemon wedges
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
Place the sole fillets on the prepared baking sheet and pat them dry with a paper towel.
In a medium bowl, combine the breadcrumbs, Parmesan cheese, chopped parsley, minced garlic, lemon zest, and melted butter. Stir until the mixture is evenly coated and slightly crumbly.
Drizzle the fish fillets with olive oil, and sprinkle them evenly with salt and black pepper.
Top each sole fillet generously with the breadcrumb mixture, pressing it gently with your fingers to help it adhere.
Bake the fillets in the preheated oven for 12 to 15 minutes, or until the fish is opaque and flakes easily with a fork and the topping is golden brown.
Remove the baking sheet from the oven and let the fish rest for 2 minutes.
Serve the crumb-topped sole with fresh lemon wedges on the side to squeeze over the fish for added brightness.
Nutrition Facts
Calories |
1143 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.9 g | 72% | |
| Saturated Fat | 23.6 g | 118% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 264 mg | 88% | |
| Sodium | 3280 mg | 143% | |
| Total Carbohydrate | 89.1 g | 32% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 8.4 g | ||
| Protein | 80.0 g | 160% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 404 mg | 31% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1340 mg | 28% | |
*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.
