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Crispy Baked Fillet Of Sole

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    Source: www.cookingindex.comReport recipe

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    Ingredients Jump to Instructions ↓

    1. 1 1/2 lbs 681g / 24oz Sole fillets

    2. 3/4 cup 46g / 1.6oz Finely chopped onion

    3. 1/2 cup 118ml Acceptable vegetable oil

    4. 1/4 cup 59ml Fresh lime juice

    5. 2 teaspoons 10ml Grated lime rind

    6. 1 tablespoon 15ml Grated fresh ginger

    7. 1 tablespoon 15ml Light soy sauce

    8. 1/4 teaspoon 1 1/3ml Salt

    9. 1/4 teaspoon 1 1/3ml Ground white pepper Vegetable oil spray

    10. 1 1/4 cups 182g / 6.4oz Plain bread crumbs

    11. 2 tablespoons 30ml Finely chopped fresh parsley

    12. 2 tablespoons 30ml Finely chopped green onion

    Instructions Jump to Ingredients ↑

    1. Recipe Instructions Rinse fish and pat dry. Set aside. In a small bowl, combine onion, oil, lime juice and rind, ginger, soy sauce, salt and pepper. Set aside. Lay fillets in a baking dish and pour liquid mixture over all, turning fillets to coat evenly. Cover and refrigerate several hours or overnight. Preheat oven to 450 degrees. Lightly spray a baking dish with vegetable oil. In a pie plate, combine bread crumbs, parsley, and green onion. Mix well and set aside. Remove fillets from marinade and dredge in crumb mixture. Place fillets in prepared baking dish and bake 15 to 18 minutes, or until fish flakes easily with a fork. This recipe serves 6. Content per Serving: calories ..

    2. cholesterol ..

    3. mg saturated fat ..

    4. g protein ..

    5. g sodium ..

    6. mg polyunsaturated fat ..

    7. g carbohydrate ..

    8. g total fat ..

    9. g monounsaturated fat ..

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