Lemony Stuffed Fillet of Sole

Rating: 2.5 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1

Why drown the delicate flavors of sole in a sea of butter?

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 1992
Advertisement

Ingredients

Directions

  • Preheat oven to 350 degrees F. Spread breadcrumbs on a baking sheet and bake, stirring occasionally until crisp, 6 to 8 minutes. Transfer to a bowl and set aside.

    Advertisement

  • 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.

Tips

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.

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.

Nutrition Facts

Per Serving:
222.6 calories; protein 19.5g 39% DV; carbohydrates 19.4g 6% DV; exchange other carbs 1.5; dietary fiber 2.9g 12% DV; sugars 2.3g; fat 6g 9% DV; saturated fat 1g 5% DV; cholesterol 51mg 17% DV; vitamin a iu 178.1IU 4% DV; vitamin c 3.3mg 5% DV; folate 29.6mcg 7% DV; calcium 100.6mg 10% DV; iron 1.4mg 8% DV; magnesium 55.8mg 20% DV; potassium 339mg 10% DV; sodium 680.5mg 27% DV; thiamin 0.2mg 20% DV; added sugar 2g.
Exchanges:

1 starch, 3 lean meat, 1/2 fat

Reviews (2)

Read More Reviews
2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 4 stars
09/14/2015
Healthy & yummy Easiest sole recipe I've ever cooked. Pros: Easy as can be Cons: So much taste Read More
EatingWell User
Rating: 1 stars
03/11/2013
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 Read More
© Copyright 2020 eatingwell.com. All rights reserved. Printed from http://www.eatingwell.com 09/22/2020