Company's Coming - Healthy Lemon Sole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
* 6 Filets of sole (approx wght 110g each)* 1 cup bread crumbs* 1 tbsp lemon zest (approx the zest of 1 small lemon)* 1 large egg* Salt to taste * Pepper to taste* Pam Spray (2-4 seconds)
* Preheat oven to 400 degrees
* Grease a baking sheet (with sides) with Pam spray
* In a medium-sized shallow bowl, mix bread crumbs, lemon zest, salt and pepper thoroughly
* In another medium sized shallow bowl, beat egg
* Dip each filet into the egg and then coat well on both sides with bread crumb mixture and place on greased baking sheet
* Bake in oven for 6-8 minutes - cooking times will vary by appliance - check that the fish is cooked (white and flaky) by cutting it with a fork or knife
Makes 6 servings
*Note - my boyfriend and I found this recipe dry and a little bland; I would recommend adding maybe some paprika and grated parmesan to the bread crumb mix and pan frying it in a little bit of olive oil. Alternately, I made sandwiches with the leftovers using some light mayo and light cheese and it wasn't bad. :)
Number of Servings: 1
Recipe submitted by SparkPeople user INSPIREDBYCHJ.
* Grease a baking sheet (with sides) with Pam spray
* In a medium-sized shallow bowl, mix bread crumbs, lemon zest, salt and pepper thoroughly
* In another medium sized shallow bowl, beat egg
* Dip each filet into the egg and then coat well on both sides with bread crumb mixture and place on greased baking sheet
* Bake in oven for 6-8 minutes - cooking times will vary by appliance - check that the fish is cooked (white and flaky) by cutting it with a fork or knife
Makes 6 servings
*Note - my boyfriend and I found this recipe dry and a little bland; I would recommend adding maybe some paprika and grated parmesan to the bread crumb mix and pan frying it in a little bit of olive oil. Alternately, I made sandwiches with the leftovers using some light mayo and light cheese and it wasn't bad. :)
Number of Servings: 1
Recipe submitted by SparkPeople user INSPIREDBYCHJ.
Nutritional Info Amount Per Serving
- Calories: 1,058.8
- Total Fat: 14.3 g
- Cholesterol: 707.5 mg
- Sodium: 2,412.1 mg
- Total Carbs: 84.7 g
- Dietary Fiber: 4.0 g
- Protein: 141.1 g
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