Ingredients Jump to Instructions ↓

  1. 1 1/2 pounds sole fillets

  2. 3/4 cup finely chopped onion

  3. 1/2 cup acceptable vegetable oil

  4. 1/4 cup fresh lime juice

  5. 2 teaspoons grated lime rind

  6. 1 tablespoon grated fresh ginger

  7. 1 tablespoon light soy sauce

  8. 1/4 teaspoon salt

  9. 1/4 teaspoon ground white pepper vegetable oil spray

  10. 1 1/4 cups plain bread crumbs

  11. 2 tablespoons finely chopped fresh parsley

  12. 2 tablespoons finely chopped green onion

Instructions Jump to Ingredients ↑

  1. Preparation : 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 450F 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. Recipe Source: AMERICAN HEART ASSOCIATION COOKBOOK by The American Heart Association Fifth Edition


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