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Lemony Stuffed Fillet of Sole
Lemony Stuffed Fillet of Sole
2 Reviews
From: EatingWell Magazine, July/August 1992
Why drown the delicate flavors of sole in a sea of butter?
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 2 cups fresh whole-wheat breadcrumbs, (see Tip)
- 2 teaspoons canola oil
- ⅓ 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
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1 pound Pacific sole fillets, (see Note)
- ¼ cup dry white wine
Preparation
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Active
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Ready In
- 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 saute 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.
- 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 ⅓ cup crumbs.
- 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.
- Per serving: 223 calories; 6 g fat(1 g sat); 3 g fiber; 19 g carbohydrates; 19 g protein; 30 mcg folate; 51 mg cholesterol; 2 g sugars; 2 g added sugars; 178 IU vitamin A; 3 mg vitamin C; 101 mg calcium; 1 mg iron; 681 mg sodium; 339 mg potassium
- Carbohydrate Servings: 1½
- Exchanges: 1 starch, 3 lean meat, ½ fat
Reviews 2
September 14, 2015
By: EatingWell User
Healthy & yummy
Easiest sole recipe I've ever cooked.
Pros: Easy as can be
Cons: So much taste
March 11, 2013
By: EatingWell User
A pile of dry breadcrumbs
This was the worst thing I've ever made from the Eating Well site. It was basically a thin layer of fish, a gigantic pile of dry breadcrumbs (seriously, was the recipe missing some liquid?), and another thin layer of fish. The fish took forever to cook (I used very thin flounder and still had to cook it for an extra 10 minutes) and was incredibly bland. I checked the recipe about 12 times to make sure I was following it exactly, and it still came out almost inedible. We ate a little bit of it and threw out the rest. Don't waste your time.
Cons: Dry, bland, undercooked
