|
|
|
Easy and fresh...
|
|
4 slices |
|
white bread |
|
|
2 tsp |
|
grated lemon
zest |
|
|
2 Tbs |
|
whole grain
dijon mustard |
|
|
1 Tbs |
|
fresh lemon
juice |
|
|
Four
5-ounce |
|
sole fillets |
|
|
½ tsp |
|
kosher salt |
|
|
½ tsp |
|
freshly
ground black pepper |
|
|
|
|
|
|
1 |
Preheat oven to
425°F. Spray baking pan with nonstick spray. |
|
2 |
Combine the bread
and lemon zest in a food processor; pulse to form coarse
crumbs. Mix together the mustard and lemon juice in a
small bowl. |
|
3 |
Sprinkle both sides
of the fillets with salt and pepper and place them in
the pan. Brush with the mustard mixture; top with the
bread crumbs, pressing down so that the crumbs adhere.
Spray lightly with nonstick spray. Bake until the
coating is golden and the fish just opaque in the
center, about 8 minutes. |
|
|
|
|
Servings: 4 |
|
|
|
Nutrition Facts |
|
|
|
|
|
|
|
|
|
Amount Per Serving |
|
|
|
|
Calories |
|
203.46 |
|
|
Calories From Fat (13%) |
|
27.00 |
|
|
|
|
% Daily Value |
|
Total Fat
2.93g |
|
5% |
|
|
Saturated Fat 0.62g |
|
3% |
|
|
Cholesterol
68.29mg |
|
23% |
|
|
Sodium
450.68mg |
|
19% |
|
|
Potassium
560.85mg |
|
16% |
|
|
Carbohydrates
13.51g |
|
5% |
|
|
Dietary Fiber 0.97g |
|
4% |
|
|
Sugar 1.21g |
|
|
|
|
Sugar Alcohols 0.00g |
|
|
|
|
Net Carbohydrates
12.55g |
|
|
|
|
Protein
29.16g |
|
58% |
|
|
|
|
|
|
Cooking Tips |
|
*You may also substitute
flounder, red snapper, catfish, cod or any other white fish. |