Crumb-Topped Sole Recipe

Crumb-Topped Sole Recipe photo by Taste of Home

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Looking for a low-carb supper that’s ready in a pinch? Our Test Kitchen comes to your aid with buttery sole. The moist fillets are covered with golden bread crumbs and topped with a rich sauce.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Crumb-Topped Sole Recipe

Prep/Total Time: 15 min.

Yield: 4 Servings

10 5 15

Ingredients

3 tablespoons reduced-fat mayonnaise
3 tablespoons grated Parmesan cheese, divided
2 teaspoons mustard seed
1/4 teaspoon pepper
4 sole fillets (6 ounces each)
1 cup soft bread crumbs
1 green onion, finely chopped
1/2 teaspoon ground mustard
2 teaspoons butter, melted

Directions

Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat for 3-5 minutes or until fish flakes easily with a fork.
Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil 1-2 minutes longer or until golden brown. Yield: 4 servings.

Nutritional Analysis: 1 fillet equals 267 calories, 10 g fat (3 g saturated fat), 94 mg cholesterol, 378 mg sodium, 8 g carbohydrate, 1 g fiber, 35 g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.

Originally published as Crumb-Topped Sole in Light & Tasty February/March 2006, p27