Panko Crusted Sole with Basil Garlic and Orange
Delight your taste buds with the vibrant flavors of Panko Crusted Sole with Basil, Garlic, and Orange—a quick and elegant seafood dish perfect for weeknights or special occasions. In this recipe, tender sole fillets are coated in a crispy panko crust infused with fresh basil, zesty orange zest, aromatic garlic, and grated parmesan for a burst of gourmet flavor. With just 15 minutes of prep and a quick bake in the oven, this light yet satisfying dish combines golden crunch with the delicate flakiness of fish. A drizzle of olive oil ensures a beautifully crisp texture, while optional garnishes like fresh basil or a wedge of orange take presentation to the next level. Serve this easy baked sole alongside a refreshing green salad or roasted vegetables for a wholesome, sophisticated meal that shines every time.
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Recipe Information
Ingredients
- 4 pieces sole fillets
- 1 cup panko breadcrumbs
- 2 tablespoons fresh basil leaves
- 1 tablespoon orange zest
- 2 cloves garlic
- 0.25 cup parmesan cheese (grated)
- 0.33 cup all-purpose flour
- 1 large egg
- 2 tablespoons milk
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.
In a food processor, combine the panko breadcrumbs, fresh basil leaves, orange zest, garlic, and parmesan cheese. Pulse until the mixture is evenly blended. Transfer the mixture to a shallow dish.
Place the flour in a separate shallow dish. Add the salt and black pepper, and mix well.
In another shallow dish, crack the egg and whisk it together with the milk until fully combined.
Pat the sole fillets dry with a paper towel. Dredge each fillet in the seasoned flour, tapping off any excess.
Dip the floured fillet into the egg mixture until coated, then press it into the panko-basil mixture, ensuring an even crust. Place the coated fillet onto the prepared baking sheet. Repeat with the remaining fillets.
Drizzle the olive oil over the top of the crusted fillets to help them crisp during baking.
Bake in the preheated oven for 10-12 minutes, or until the panko crust is golden brown and the fish flakes easily with a fork.
Remove the fillets from the oven and serve immediately. Optionally, garnish with fresh basil or a wedge of orange for added brightness.
Nutrition Facts
Calories |
1259 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 18.7 g | 94% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 450 mg | 150% | |
| Sodium | 3968 mg | 172% | |
| Total Carbohydrate | 78.8 g | 29% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 5.8 g | ||
| Protein | 98.3 g | 197% | |
| Vitamin D | 11.7 mcg | 58% | |
| Calcium | 850 mg | 65% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 1498 mg | 32% | |
*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.
