Baked Sole

Baked sole goes well with rich pasta or baked potatoes, and greens.

Serves: 4Hands-on: 10 minutesTotal: 30 minutesDifficulty: Easy

Serves: 4

Ingredients

  • ¾ cup breadcrumbs
  • 1 Tbsp. fresh dill
  • 1 large egg, beaten
  • ¼ cup skim milk
  • ½ tsp. salt
  • 4 sole fillets (4 oz. each)

Directions

  • Preheat oven to 400°F.
  • Mix breadcrumbs with dill in a shallow bowl. Combine eggs, milk, and salt in second shallow bowl.
  • Dip the sole in the egg mixture and then roll in breadcrumbs. Place breaded sole on a baking sheet and bake for 20 minutes or until fish flakes.

Recipe Information

Serves: 4

Ingredients

  • ¾ cup breadcrumbs
  • 1 Tbsp. fresh dill
  • 1 large egg, beaten
  • ¼ cup skim milk
  • ½ tsp. salt
  • 4 sole fillets (4 oz. each)

Directions

  • Preheat oven to 400°F.
  • Mix breadcrumbs with dill in a shallow bowl. Combine eggs, milk, and salt in second shallow bowl.
  • Dip the sole in the egg mixture and then roll in breadcrumbs. Place breaded sole on a baking sheet and bake for 20 minutes or until fish flakes.

Nutrition Information

Nutrition Information
Amount per serving
Calories130
Total Fat3.5g
Saturated Fat1g
Cholesterol100mg
Sodium690mg
Total Carbohydrate5g
Dietary Fiber0g
Sugars1g
Protein17g