filet of sole, baked

2 of 5 (1)
member ratings
Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 202.5
  • Total Fat: 2.2 g
  • Cholesterol: 61.0 mg
  • Sodium: 273.6 mg
  • Total Carbs: 17.9 g
  • Dietary Fiber: 1.0 g
  • Protein: 25.6 g

View full nutritional breakdown of filet of sole, baked calories by ingredient

Number of Servings: 1


    filet of sole, panko crumbs, seasonings of choice; milk
    Purchased 3/4 lb of sole; 3 pieces, used 1 piece per serving


put 1/4 cup of milk in bowl; add seasonings; dip sole in milk then in panko crumbs. Spray pan with butter flavor spray (Pam or the like); place sole single level in pan; bake at 350 degrees for 20 minutes.

Number of Servings: 1

Recipe submitted by SparkPeople user SHEILALAND.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe

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    2 of 2 people found this review helpful
    I didn't know what panko crumbs was so just used my own bread crumbs but my fish was way overbaked because they were pretty thin pieces. Next time I'll skip the breading and just put my lemon-dill spices over the top and bake quickly. - 10/28/08