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.
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 not an oily-type of fish, and is in fact, the very last listing on the chart of Omega-3 Rich Fish. But it is a healthy and delicious fish that is a great 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.
- Rockfish
- Tilapia
- Orange Roughy
How to make Parmesan Crusted Sole:
- Pat the fillets dry with paper towels and place on a plate.
- Break the eggs into a shallow dish or pie plate and lightly beat them with a fork.
- In another shallow dish, combine the cheese, paprika, lemon zest, salt and pepper.
- Working with one fillet at a time, dip the fish into the egg wash then into the Parmesan mixture.
- Press the mixture firmly to the fish to get an even coating on each side of the fish.
- Place the fish on a parchment-lined baking sheet.
- Repeat with the remaining fillets.
- 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.
- 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 healthy, 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!
SOME OTHER RECIPES WE ARE SURE YOU WILL LOVE:
Grilled Swordfish Steaks with Lemon Dill Aioli Sauce: Swordfish steak, grilled to perfection and served with a Lemon-Dill Aioli Sauce.
Tex-Mex Fish Tacos with Chipotle Slaw: Tex-Mex fish tacos with chipotle slaw in a warm tortilla. The fish is crisp and flakey, the slaw is crunchy and mixed with a spicy chipotle dressing that enhances all the flavors.
Broiled Copper River King Salmon: This vibrant, red-fleshed Broiled Copper River King salmon is rich, succulent and melt-in your mouth delicious! A simple briny soak keeps the flesh firm, moist and beautiful.
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Parmesan Crusted Sole
Ingredients
- 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
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.
Alison
Saturday 31st of August 2019
Yum! This sole came out perfectly.
Pat Nyswonger
Saturday 31st of August 2019
Thanks, Alison that is great to hear! Thanks for the feedback!