Crispy Baked Fillet Of Sole
|Sole fillets||1 1⁄2 Pound|
|Finely chopped onion||3⁄4 Cup (12 tbs)|
|Vegetable oil||1⁄2 Cup (8 tbs) (Acceptable)|
|Fresh lime juice||1⁄4 Cup (4 tbs)|
|Grated lime rind||2 Teaspoon|
|Grated fresh ginger||1 Tablespoon|
|Light soy sauce||1 Tablespoon|
|Ground white pepper||1⁄4 Teaspoon|
|Vegetable oil spray||1|
|Plain bread crumbs||1 1⁄4 Cup (20 tbs)|
|Finely chopped fresh parsley||2 Tablespoon|
|Finely chopped green onion||2 Tablespoon|
Rinse fish and pat dry.
In a small bowl, combine onion, oil, lime juice and rind, ginger, soy sauce, salt and pepper.
Lay fillets in a baking dish and pour liquid mixture over all, turning fillets to coat evenly.
Cover and refrigerate several hours or overnight.
Preheat oven to 450° F.
Lightly spray a baking dish with vegetable oil.
In a pie plate, combine bread crumbs, parsley and green onion.
Mix well and set aside.
Remove fillets from marinade and dredge in crumb mixture.
Place fillets in prepared baking dish and bake 15 to 18 minutes, or until fish flakes easily with a fork.
Serving size: Complete recipe
Calories 1869 Calories from Fat 1080
% Daily Value*
Total Fat 122 g187.8%
Saturated Fat 17 g85%
Trans Fat 0 g
Cholesterol 326.6 mg108.9%
Sodium 2602.4 mg108.4%
Total Carbohydrates 55 g18.4%
Dietary Fiber 7.4 g29.4%
Sugars 10.5 g
Protein 137 g274.2%
Vitamin A 79.4% Vitamin C 193.3%
Calcium 31.8% Iron 42.3%
*Based on a 2000 Calorie diet