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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 237.8
  • Total Fat: 3.7 g
  • Cholesterol: 124.0 mg
  • Sodium: 311.4 mg
  • Total Carbs: 3.1 g
  • Dietary Fiber: 0.1 g
  • Protein: 44.5 g

View full nutritional breakdown of Broiled parmesan sole fillet calories by ingredient
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Broiled parmesan sole fillet

Submitted by: HOMEPINK
Broiled parmesan sole fillet

Introduction

Kids love it because it is crunchy! Kids love it because it is crunchy!
Number of Servings: 4

Ingredients

    1 tsp lemon zest
    4 tbsp grated parmesan
    1/2 cup bread crums
    black pepper
    8 sole fillets

Directions

Heat oven at 450F on broil, the grill on the highest setting possible
Put aluminium paper on a cookie sheet and oil well with 1 tsp oil
Mix everything except fillets on a plate
Dip the fillets in the bread mixture on both sides (if needed, you can wet the fillet with water so it sticks better)
Broil 5 minutes on one side, and 5 minutes on the other side.

Makes 4 servings of 2 fillets!

Number of Servings: 4

Recipe submitted by SparkPeople user HOMEPINK.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Very Good
    2 of 2 people found this review helpful
    Super easy & quick. I did end up over cooking but will definately try again!! - 4/6/09

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  • Very Good
    2 of 2 people found this review helpful
    Easy, quick, can't miss. Tasty and moist. Be careful if you have thin fillets; they'll cook fast. - 2/25/08

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  • Delicious! I did dip in beaten egg whites rather than water so that the crumbs would stay better. This recipe will be added to my file! - 3/4/13

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  • Really good-I was lazy and just sprinkled the crumb mixture over the top so I didn't have to flip it. Quick, easy, delicious, and a hit with the kiddo-can't ask for more. I think next time I'll add just a touch of garlic because we like a little garlic on everything! - 1/24/12

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  • Very tasty and super easy!!! Love it..... - 11/1/11

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  • WONDERFUL! - 5/25/11

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  • Quick, easy, tasty, healhy, a keeper - 7/9/10

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  • Yummmm! I substituted crushed tortilla chips for the bread because I have a slight wheat allergy. - 5/11/10

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  • Great receipe! My husband loved it. Very crunchy and delicious. Thank you - 2/24/10

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  • I used Panko bread crumbs...maybe an egg wash would work better than water for sticking. My whole family gave it two thumbs up! I served it with a side of Quinoa (made w/chicken broth; added chopped carrots & zucchini), fresh pineapple, and steamed broccoli. It was great, and it looked great! - 1/21/10

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  • Very good and very ez! - 10/7/09

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