Crumb-Topped Sole

Name: Crumb-Topped Sole
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4 servings.
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; Thinly sliced green onions, optional

Looking for a low-carb supper that’s ready in a pinch? These buttery sole fillets are covered with golden bread crumbs and topped with a rich sauce. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

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
Thinly sliced green onions, optional

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 until fish flakes easily with a fork, 3-5 minutes.
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 until golden brown, 1-2 minutes longer. Sprinkle with green onions, if desired.

Nutrition Facts

1 fillet: 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.

Originally published as Mustard-Crusted Sole in Light & Tasty February/March 2006

Reviews

My Review

Click stars to rate

Average Rating:

homemadewithlove

Apr 2, 2019

Quick week night meal. Used Cod and Tilapia along side wild rice.
Feen

Jan 30, 2014

Made this with cod and thought it was delicious. Easy to prepare.
touloumis

Apr 25, 2010

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