Toasting the breadcrumbs in a skillet ensures a crisp and golden crust on the fish.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1/3 cup fine, dry, unseasoned breadcrumbs
1/4 teaspoon salt
Freshly ground pepper to taste
1 pound sole fillets
1 tablespoon extra-virgin olive oil
1/2 cup Tarragon Tartar Sauce (recipe follows)
Lemon wedges

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Place breadcrumbs, salt and pepper in a small dry skillet over medium heat. Cook, stirring, until toasted, about 5 minutes. Remove from heat. Brush both sides of each fish fillet with oil and dredge in the breadcrumb mixture. Place on the prepared baking sheet.
3. Bake the fish until opaque in the center, 5 to 6 minutes.
4. Meanwhile, make Tarragon Tartar Sauce.
5. To serve, carefully transfer the fish to plates using a spatula. Garnish with a dollop of the sauce and serve with lemon wedges.

NUTRITION INFORMATION: Per serving: 198 calories; 5 g fat (1 g sat, 3 g mono) ; 48 mg cholesterol; 5 g carbohydrate; 29 g protein; 0 g fiber; 267 mg sodium; 26 mg potassium; .

Nutrition bonus: Selenium (47% daily value).

Exchanges: 4 very lean meat, 1 fat


0 Carbohydrate Servings

RELATED RECIPES: Tarragon Tartar Sauce

I tried the oven-fried fish fillets, and they were FABULOUS! I used catfish fillets because I love catfish, and this was a healthy way of eating them without deep frying. I also used Panko bread crumbs because they are crisper to me, and it added a nice crunch to the fish. I will definitely be using this recipe from now on.

Tbird, Dover, DE

What recipe for tarragon sauce?

David, Queen Creek, AZ

Very bad and very terrible i wouldnt recomend it.

Dub, Long Beach, CA