Simple Sole

Name: Simple Sole Recipe
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 4
Ingredients: 400g fillet of sole; 1 tbsp olive oil; 1/3 c whole wheat bread crumbs; 1 tbsp grated romano cheese; 1 tsp garlic salt; 1 tsp lemon herb seasoning

(1)

Minutes to Prepare: 5
Minutes to Cook: 20

Number of Servings: 4

Ingredients

400g fillet of sole1 tbsp olive oil1/3 c whole wheat bread crumbs1 tbsp grated romano cheese1 tsp garlic salt1 tsp lemon herb seasoning

Directions

Brush a shallow baking dish with 1/2 of the olive oil. Lay in sole fillets. Brush fish with remaining olive oil. Combine bread crumbs, cheese, garlic salt and lemon seasoning and sprinkle over fish. Bake at 425 for 20 min. Make 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user SARAHVAUGHAN.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 165.4
Total Fat: 5.5 g
Cholesterol: 1.9 mg
Sodium: 692.4 mg
Total Carbs: 7.0 g
Dietary Fiber: 0.4 g
Protein: 20.7 g

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Member Reviews

DIANEWITHASMILE
My family really liked this! It was light and delicious! I threw 1/2 inch rounds of zuchinni in with it and they were perfect too! - 4/2/11
CATH10K
I put WAY more of each of the spices in and used panko breading instead... so good! I only had garlic powder so I used that with some salt. Do use oil on the bottom because even with Pam it sticks like crazy. Don't overcook it- Sole is a delicate fish. Awesome with wild rice! The lemon was key. - 6/4/10