Crumb-Topped Sole
TOTAL TIME: Prep/Total Time: 15 min.
YIELD: 4 servings.
Looking for a low-carb supper that’s ready in a hurry? These buttery sole fillets have just a dab of rich sauce and are topped with toasty bread crumbs. —Taste of Home Test Kitchen
Ingredients
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3 tablespoons reduced-fat mayonnaise
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3 tablespoons grated Parmesan cheese, divided
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2 teaspoons mustard seed
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1/4 teaspoon pepper
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4 sole fillets (6 ounces each)
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1 cup soft bread crumbs
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1 green onion, finely chopped
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1/2 teaspoon ground mustard
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2 teaspoons butter, melted
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Thinly sliced green onions, optional
Directions
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1.
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.
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2.
Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining 1 tablespoon 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.
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