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Crispy Baked Fillet Of Sole

Heart.Foods's picture
  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
  Salt 1⁄4 Teaspoon
  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.
Set aside.
In a small bowl, combine onion, oil, lime juice and rind, ginger, soy sauce, salt and pepper.
Set aside.
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.

Recipe Summary

Difficulty Level: 
Bit Difficult
Main Dish

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Average: 3.9 (15 votes)

Nutrition Rank

Nutrition Facts

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

Crispy Baked Fillet Of Sole Recipe