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
On a weekend morning, there’s nothing better than a hot stack...
Skip the store-bought candies and make your own! Try our...
Whether you’re vegan or entertaining a vegan guest for...
Thanksgiving dinner isn’t complete without an apple pie or...
The season of decorative holiday cookies is one of the most...
Whether you're looking for a quick breakfast or a refreshing...
Sweet potato casserole is a traditional Thanksgiving side...
Chicken is always a favorite for anyone looking for a protein...
The tartness of fresh cranberries is a flavorful addition to...
Make your own pickles! Get the most out of summer’s bounty by...
A piping-hot bowl of soup is a satisfying meal for a cozy...
Our healthy carrot recipes will help you get your fill of...
In just 10 minutes, make a delicious Thanksgiving appetizer...
Don't let muffins fool you: they may sound healthy, but many...
When it’s chilly outside, there’s no better way to warm up...
Wake up with these delicious and healthy recipes for homemade...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Entertaining, casual
- July/August 1992