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. Sole is a light and delicate white fish, low in calories and high in protein.
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Servings: 4 Serving
Calories: 374kcal
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.
Nutrition
Serving: 2Fillets | Calories: 374kcal | Carbohydrates: 4g | Protein: 25g | Fat: 16g | Saturated Fat: 7g | Polyunsaturated Fat: 7g | Cholesterol: 260mg | Sodium: 1734mg