Crumb-Topped Sole Recipe

3.5 2 3
Crumb-Topped Sole Recipe
Crumb-Topped Sole Recipe photo by Taste of Home
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Crumb-Topped Sole Recipe

Read Reviews
3.5 2 3
Publisher Photo
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.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 15 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 15 min.

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 Parmesan 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 Parmesan cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil 1-2 minutes longer or until golden brown. Yield: 4 servings.
Originally published as Crumb-Topped Sole in Light & Tasty February/March 2006, p27

Nutritional Facts

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

  • 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
  1. Combine the mayonnaise, 2 tablespoons Parmesan 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.
  2. Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining Parmesan cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil 1-2 minutes longer or until golden brown. Yield: 4 servings.
Originally published as Crumb-Topped Sole in Light & Tasty February/March 2006, p27

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Feen User ID: 1925557 152528
Reviewed Jan. 30, 2014

"Made this with cod and thought it was delicious. easy to prepare."

MY REVIEW
touloumis User ID: 4197776 128778
Reviewed Apr. 25, 2010

"This had a terrible taste. I definitely would not make this one again."

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