Why drown the delicate flavors of sole in a sea of butter?
Active Time: 25 minutes |
Total Time: 40 minutes
2 cups fresh whole-wheat breadcrumbs, (see Tip)
2 teaspoons canola oil
1/3 cup chopped celery
2 tablespoons chopped onion
2 tablespoons chopped fresh dill, divided
1 tablespoon chopped fresh parsley
1 teaspoon freshly grated lemon zest
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pound Pacific sole fillets, (see Note)
1/4 cup dry white wine
Preheat oven to 350°F. Spread breadcrumbs on a baking sheet and bake, stirring occasionally until crisp, 6 to 8 minutes. Transfer to a bowl and set aside.
Heat oil in a small nonstick skillet over medium heat. Add celery and onion and sauté until softened, 3 to 5 minutes. Add to the breadcrumbs, along with 1 tablespoon dill, parsley, lemon zest, lemon juice, salt and pepper. Mix well.
Arrange half of the sole fillets in a single layer in an ungreased 8-by-8-inch baking dish. Sprinkle the breadcrumb mixture evenly over the fillets and place the remaining fillets over the top. Pour wine over the fillets and cover the dish with foil. Bake until the fish flesh is opaque, 15 to 20 minutes. Garnish with the remaining 1 tablespoon dill.
Per serving :
5 g Fat;
1 g Sat;
2 g Mono;
54 mg Cholesterol;
19 g Carbohydrates;
27 g Protein;
3 g Fiber;
445 mg Sodium;
567 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat, 1/2 fat
Tips & Notes
Tip: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.
Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.