Broiled parmesan sole fillet

Name: Broiled parmesan sole fillet Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Ingredients: 1 tsp lemon zest; 4 tbsp grated parmesan; 1/2 cup bread crums; black pepper; 8 sole fillets

(13)

Minutes to Prepare: 10
Minutes to Cook: 10

Number of Servings: 4

Ingredients

1 tsp lemon zest4 tbsp grated parmesan1/2 cup bread crumsblack pepper8 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.

Servings Per Recipe: 4

Nutritional Info 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

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Member Reviews

VLECKB
Super easy & quick. I did end up over cooking but will definately try again!! - 4/6/09
DJAMUNDSEN
Easy, quick, can't miss. Tasty and moist. Be careful if you have thin fillets; they'll cook fast. - 2/25/08
CLAIREMC65
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
BEAKIEBEAN
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
SDR1127
Very tasty and super easy!!! Love it..... - 11/1/11
ELAINECAMERON
WONDERFUL! - 5/25/11
JANHEALTHY
Quick, easy, tasty, healhy, a keeper - 7/9/10
ROBERTAGW
Yummmm! I substituted crushed tortilla chips for the bread because I have a slight wheat allergy. - 5/11/10
POLLYPOMPIAN
Great receipe! My husband loved it. Very crunchy and delicious. Thank you - 2/24/10
THEZWOMANN
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
COOLIO14
Very good and very ez! - 10/7/09