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

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

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.

Nutrition 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.

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

Reviews

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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.