Lemony Stuffed Fillet of Sole
From EatingWell: July/August 1992
Why drown the delicate flavors of sole in a sea of butter?
- 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.
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.
Per serving: 245 calories; 5 g fat (1 g sat, 2 g mono); 54 mg cholesterol; 19 g carbohydrates; 2 g added sugars; 27 g protein; 3 g fiber; 445 mg sodium; 567 mg potassium.
Nutrition Bonus: Selenium (77% daily value), Magnesium (18% dv), Potassium (16% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 3 lean meat, 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Entertaining, casual
- Type of Dish
- Main dish, fish/seafood
- July/August 1992