Preheat the oven to 450 degrees F. Coat a 15x10-inch baking pan with cooking spray. Measure thickness of fish and pat the fish dry with paper towels. Arrange the fish in a single layer in the prepared pan. Tuck under any thin edges. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish, or until the fish flakes easily when tested with a fork. Remove the fish from oven. Using a fork, coarsely flake the fish. Set aside to cool.Advertisement
Combine egg, 1 cup panko, 3 tablespoons yogurt, the scallions, thyme, seafood seasoning, and pepper in a medium bowl. Stir in the flaked fish.
Wipe the 15x10-inch baking pan clean and line with foil; coat the foil with cooking spray. Spoon 1/4-cup mounds of the fish mixture into the baking pan about 2 inches apart. Pat and shape into 2- to 2 1/2-inch patties. Combine the remaining 1/3 cup panko and the oil in a small bowl. Carefully place each patty into the panko mixture, turning to coat both sides. Return to the baking pan, reshaping as necessary.
Bake, uncovered, for 12 to 15 minutes or until light brown and heated through (160 degrees F). Stir lemon peel into the remaining yogurt. Serve the sole cakes with the yogurt mixture.
Tip: Check the label for seafood seasoning that has 100 mg sodium or less per 1/4 teaspoon.
1 1/2 lean protein, 1/2 fat, 1/2 starch