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Crumb-Topped Sole

 Crumb-Topped Sole
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.
4 ServingsPrep/Total Time: 15 min.


  • 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


  • 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 Facts: 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,

2 of 2

Crumb-Topped Sole (continued)

Nutritional Facts: 1/2 starch.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.