Parmesan Crusted Sole

A crisp, crunchy crust surrounds each delicate fillet of our Parmesan Crusted Sole.  The thin fillets cook quickly under the broiler as the coating of Parmesan cheese, paprika and lemon zest melts into a golden crust.  Fished from the waters off the Oregon Coast, our Dover-style sole is a light, flakey fish with a slightly sweet, delicate flavor.

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Sole fillets are thin and fast-cooking.  That fact alone makes them an ideal choice for a weeknight when you need to put together a quick dinner.

Sole is a delicate, flaky white fish with a very mild flavor.  It is a lean fish and makes a delicious addition to your meal planning.  The thin Dover-style sole fillets make the fish a great candidate for rolling up with a vegetable filling and baking.

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How to make Parmesan Crusted Sole:

1. Pat the fillets dry with paper towels and place on a plate.
2. Break the eggs into a shallow dish or pie plate and lightly beat them with a fork.
3. In another shallow dish, combine the cheese, paprika, lemon zest, salt and pepper.
4. Working with one fillet at a time, dip the fish into the egg wash then into the Parmesan mixture.
5. Press the mixture firmly to the fish to get an even coating on each side of the fish.
6. Place the fish on a parchment-lined baking sheet.
7. Repeat with the remaining fillets.
8. With the oven set on broil and preheated, transfer the baking sheet to the middle rack of the oven and broil the fish 3-4 minutes. The fillets are thin and it is not necessary to flip them.
9. Serve with a scattering of rinsed capers, snipped chives and lemon wedges.

What to serve with Parmesan crusted sole:

We teamed our Parmesan crusted sole with roasted red potatoes and a crisp green salad. It was a quick and delicious dinner.  Another option is to serve it with Roasted Brussels Sprouts  and crunchy Garlic Bread.  This could also be a super-delicious lunch with the fillets sandwiched between a Brioche bun slathered with a dilly tartar sauce, lettuce, tomato slice, and a cool Watermelon, Feta and Mint Salad on the side.

This Parmesan crusted Dover-style sole was the main attraction at one of our favorite restaurants recently.  Two crisp fillets topped a bowl of creamy wild mushroom risotto, garnished with capers and chives.

For a few additional minutes you can re-create that same delicious dinner.  The creamy mushroom risotto cooks up in 25-minutes and does not need constant stirring.

How to Make Parmesan Crusted Sole with Creamy Mushroom Risotto:

Prepare the sole with the Parmesan cheese, place the fillets on a baking sheet and reserve while you work on the risotto.  Cook the Creamy Mushroom Risotto according to our recipe.  When the risotto has cooked for 20-minutes and ready to add the mushrooms,  place the pan of fillets into the oven preheated to broil.  The sole fillets will finish cooking with a crisp, golden crust in a short 3-4 minutes, about the same time needed to reheat the mushrooms and finish the risotto.  Serve the risotto in dishes with two Parmesan crusted sole fillets on top and garnish with snipped chives.  Yum!

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Prep Time: 10 minutes mins

Cook Time: 5 minutes mins

Total Time: 15 minutes mins

4.63 from 43 votes

Parmesan Crusted Sole

By Pat Nyswonger

A crisp, crunchy crust surrounds each delicate fillet of our Parmesan Crusted Sole.  The thin fillets cook quickly under the broiler as the coating of Parmesan cheese, paprika and lemon zest melts into a golden crust.  Sole is a light and delicate white fish, low in calories and high in protein. 

If you make this recipe, please leave a star rating and comment.

Servings: 4 Serving

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Ingredients 

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• ▢ 8 slices of sole, about 1-1/2 pounds
• ▢ 2 eggs, lightly beaten
• ▢ 4 ounces Parmesan cheese, grated
• ▢ ¼ teaspoon smoky paprika
• ▢ 2 teaspoons lemon zest
• ▢ ½ teaspoon salt
• ▢ ¼ teaspoon black pepper

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Instructions 

• Set the oven rack to the middle of the oven and preheat on broil.
• Line a baking sheet with a Silpat mat or parchment paper.
• Set up two shallow dishes to coat the fillets: Break the eggs into the first dish and whisk together with a fork.  In the second dish, combine the cheese, paprika, lemon zest, salt and pepper.
• Pat the sole fillets dry with paper towels and place on a plate.
• Working with one fillet at a time, dip the fish into the egg wash then into the Parmesan mixture.
• Press the cheese mixture firmly to the fish to get an even coating on all sides; then place on the lined baking sheet.
• Repeat with the remaining fillets.  
• Transfer the baking sheet to the oven and broil for 3-4 minutes until the cheese has melted and the crust is a golden color.  Remove from the oven and serve immediately.  

Notes

• Leave the oven door cracked to keep the broil unit heating evenly.
• Watch the fish carefully and turn the baking sheet if necessary.
• The fillets are thin and cook quickly, they will not need to be flipped.

Nutrition

Serving: 2Fillets, Calories: 374kcal, Carbohydrates: 4g, Protein: 25g, Fat: 16g, Saturated Fat: 7g, Polyunsaturated Fat: 7g, Cholesterol: 260mg, Sodium: 1734mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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For more seafood recipes:

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