Crumb Topped Sole Recipes

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SOLE WITH SAVORY BREAD CRUMB TOPPING AND ROASTED ASPARAGUS



Sole with Savory Bread Crumb Topping and Roasted Asparagus image

My mom often served a version of this dish when I was a kid, and it was one of my favorites. I guess it makes sense that it has become one of my go-to fast and easy dinners too. It's a weeknight trifecta-simple, tasty, and family friendly. All you need to do is sprinkle seasoned buttered bread crumbs onto a white, flaky fish fillet, and in less than 10 minutes the fish is done and the bread crumbs are crisped. I made it healthier by using freshly made whole-grain bread crumbs (which are a cinch to make) and adding some olive oil to the mix to keep the butter minimal. Roasting asparagus right alongside makes it a real two-for-one. Enjoy with some whole-grain rice, quinoa, or orzo.

Provided by Ellie Krieger

Categories     main-dish

Time 30m

Yield 4 servings

Number Of Ingredients 10

1 bunch asparagus (about 1 pound)
4 teaspoons olive oil
1/2 teaspoon salt
1 medium clove garlic
2 slices whole-wheat sandwich bread
1 1/2 teaspoons unsalted butter
1 medium lemon
1/2 teaspoon dried oregano
4 sole fillets or other thin, flaky white fish (6 ounces each)
2 tablespoons fresh Italian parsley leaves

Steps:

  • Preheat the oven to 425 degrees F.
  • Trim the asparagus spears, then place them in a baking dish. Toss with 2 teaspoons of the oil and 1/4 teaspoon of the salt. Roast until they are crisp-tender, 10 to 15 minutes depending on the thickness of the spears.
  • Meanwhile, place the garlic in a food processor and pulse until chopped. Cut off and discard the crusts from the bread, then add the bread to the processor and pulse until fine crumbs are formed.
  • Heat the remaining 2 teaspoons oil and the butter together in a medium skillet over medium heat. While the oil is heating, finely zest the lemon until you get about 1 teaspoon of zest.
  • Add the garlic and bread crumbs to the skillet and cook, stirring frequently, until the garlic is fragrant and the crumbs are toasted, 2 to 3 minutes. Remove from the heat and stir in the lemon zest, oregano, and the remaining 1/4 teaspoon salt.
  • Arrange the fish fillets on an aluminum foil- or parchment paper-lined baking sheet. Squeeze the juice of half of the lemon over the fish, then press the bread crumb mixture on top. Bake until the fish is just opaque and flakes easily with a fork, about 8 minutes. While the fish is cooking, chop the parsley.
  • To serve, arrange the fish on serving plates with the asparagus alongside. Sprinkle with the juice from the remaining lemon half and the parsley before serving.

Nutrition Facts : Calories 270, Fat 9 grams, SaturatedFat 2 grams, Cholesterol 85 milligrams, Sodium 500 milligrams, Carbohydrate 12 grams, Fiber 4 grams, Protein 37 grams

SOLE OREGANATA



Sole Oreganata image

Sole is a fragile fish, so prepare and handle the fish gently.

Provided by thedailygourmet

Categories     Fish Recipes

Time 25m

Yield 2

Number Of Ingredients 12

3 tablespoons dry bread crumbs
3 tablespoons panko bread crumbs
2 tablespoons freshly grated Parmesan cheese
¼ teaspoon dried oregano
1 pinch salt
2 tablespoons butter, melted
2 (5 ounce) sole fillets
1 tablespoon butter
¼ cup whipping cream
2 tablespoons Pinot Grigio wine
½ teaspoon lemon juice
1 pinch ground white pepper

Steps:

  • Preheat the oven to 375 degrees F (190 degrees C).
  • Mix both bread crumbs, Parmesan cheese, oregano, and salt in a shallow dish.
  • Pour melted butter over both sides of sole fillets. Place fillets in bread crumb mixture and press to coat. Transfer to a baking dish.
  • Bake in the preheated oven until fish flakes easily with a fork, about 12 minutes. Turn on the broiler and broil until crumb topping is light golden brown, 1 to 2 minutes.
  • While the fish is cooking, melt butter for sauce in a pan over medium heat. Add cream, Pinot Grigio, lemon juice, and pepper; stir until sauce is smooth and has thickened slightly.
  • Serve sauce over sole.

Nutrition Facts : Calories 484.5 calories, Carbohydrate 16.3 g, Cholesterol 158.1 mg, Fat 32.3 g, Fiber 0.7 g, Protein 31.6 g, SaturatedFat 19.3 g, Sodium 524.7 mg

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