Rolled Fillets Of Sole Recipes

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BAKED ROLLED SOLE



Baked Rolled Sole image

This is from my Eat Well Stay Well cookbook. This takes no time to put together and makes a nice presentation. I serve this with sautéed asparagus or green beans and a salad. Eat it the same night you make it as it doesn't reheat very well. I'm typing it up for ZWT II. Serves 4

Provided by dicentra

Categories     Very Low Carbs

Time 25m

Yield 4 serving(s)

Number Of Ingredients 9

1/4 cup breadcrumbs
1/4 cup parmesan cheese
2 tablespoons fresh parsley, chopped
1/2 teaspoon oregano
1/2 teaspoon lemon zest
salt and pepper
24 ounces flounder fillets or 24 ounces sole fillets
2 teaspoons lemon juice
2 teaspoons olive oil

Steps:

  • Preheat the oven to 400. In a small bowl, combine the bread crumbs, Parmesan, parsley, oregano, lemon zest, salt and pepper.
  • Place the fish, smooth side up, on a work surface. Sprinkle the mixture over the fish and roll up from one short end. Place the rolls seam-side down in a 9 inch square glass baking dish. Drizzle the lemon juice over the fish.
  • Bake uncovered for 10 minutes or until the fish is just cooked through and the filling is hot.

Nutrition Facts : Calories 229.8, Fat 6.4, SaturatedFat 2, Cholesterol 87.2, Sodium 283.9, Carbohydrate 5.5, Fiber 0.4, Sugar 0.6, Protein 35.4

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