Simple Sole


4 of 5 (1)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Simple Sole calories by ingredient



Number of Servings: 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

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.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe


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    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


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    Very Good
    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