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Sole Scallopini

Healthycooking's picture
This Sole Scallopini recipe is an easy-to-prepare side dish. An amazingly delicious seafood recipe, Sole Scallopini is a dish that you would surely love to talk about with us!
  Sole fillets 1 Pound
  Dry bread crumbs 1 Cup (16 tbs)
  Pepper 1⁄4 Teaspoon
  Dried oregano 1⁄4 Teaspoon
  Canned stewed tomatoes 14 1⁄2 Ounce
  Dried oregano 1⁄2 Teaspoon

Rinse fillets with cold water, and pat dry.
Combine breadcrumbs, pepper, and 1/4 teaspoon oregano in a shallow dish; dredge fillers in breadcrumb mixture.
Transfer fillets to a 10- x 6- x 2-inch baking dish coated with cooking spray.
Bake or 400° for 20 minutes or until fish flakes easily when tested with a fork.
Remove from oven, set aside, and keep warm.
Combine stewed tomatoes and 1/2 teaspoon oregano in container of an electric blender.
Process until mixture is pureed.
Pour into a small saucepan; cook, uncovered, over medium-high heat 5 minutes or until thickened, stirring frequently.
Spoon sauce over fish, and serve.

Recipe Summary

Difficulty Level: 
Side Dish

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Average: 4.3 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 730 Calories from Fat 82

% Daily Value*

Total Fat 9 g14.2%

Saturated Fat 2.1 g10.5%

Trans Fat 0 g

Cholesterol 217.7 mg72.6%

Sodium 1653.4 mg68.9%

Total Carbohydrates 64 g21.3%

Dietary Fiber 8 g32%

Sugars 17.8 g

Protein 96 g192.7%

Vitamin A 22.3% Vitamin C 70.1%

Calcium 37.2% Iron 62%

*Based on a 2000 Calorie diet


Sole Scallopini Recipe