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Parmesan Crusted Sole

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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.

Overhead view of Parmesan Baked Sole on a platter
A crunchy Parmesan crust coats these delicate sole fillets.

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
Overhead view of Parmesan coated sole fillets
Ready for the oven!
Process photo: Overhead view of broiled sole fillets after baking

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.
Serving of sole fillet with a bite on fork, red potatoes and lemon wedge

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.

Serving bowl of creamy mushroom risotto, Parmesan crusted sole with chives and chive blossom
Creamy mushroom risotto with parmesan crusted sole

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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Overhead view of Parmesan Crusted Sole

Parmesan Crusted Sole

Yield: 4 Serving
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes

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. 

Ingredients

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

Instructions

    1. Set the oven rack to the middle of the oven and preheat on broil.
    2. Line a baking sheet with a Silpat mat or parchment paper.
    1. 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.
    2. Pat the sole fillets dry with paper towels and place on a plate.
    3. Working with one fillet at a time, dip the fish into the egg wash then into the Parmesan mixture.
    4. Press the cheese mixture firmly to the fish to get an even coating on all sides; then place on the lined baking sheet.
    5. Repeat with the remaining fillets.  
    6. 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 Information:
Yield: 4 Serving Size: 2 Fillets
Amount Per Serving: Calories: 374Total Fat: 16gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 260mgSodium: 1734mgCarbohydrates: 4gFiber: 0gSugar: 0gProtein: 25g

Nutrition information is a guideline only, is calculated automatically by third party software, and absolute accuracy is not guaranteed.

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Pat Nyswonger

Pat is a wife, mom of four adult children, and grandmother to seventeen beautiful children. She is a self-taught home cook and loves creating delicious meals for her family and friends. Her kitchen is the hub of activity in her home, and she loves to entertain.

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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!

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