Oven-Baked Crispy Sole
By Easy Recipe Collection
Published:
Make a tender oven baked crispy sole with sole fillets and dried bread crumbs. It doesn't get easier than this.
Ingredients
1/2 cup dried bread crumbs
4 sole fillets (7 ounces each)
Directions
Preheat the oven to 400-degrees.
Coat a baking sheet with olive oil cooking spray. Place the bread crumbs on a plate or in a shallow bowl.
Coat the fillets with the bread crumbs. Place the fillets on the baking sheet and coat the tops with cooking spray. Bake for 30 to 40 minutes, or until soles are tender.
Nutrition information per serving:
Yield: 4 servings
231 calories, 39g protein, 9g carbohydrates, 3g fat, 1g saturated fat, 96mg cholesterol, 1g fiber, and 253mg sodium.
Notable Note
Dover sole is an excellent source of low-fat protein, calcium, and other important nutrients. A typical sole fish fillet contains 149 calories, no fat, 86mg cholesterol, 133mg sodium, zero carbhydrates, zero fiber or sugars and 31g of protein.
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