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MAIN DISHES- SEAFOOD- FISH:
Lemon Crumb Fillet of
Sole
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Lemon
Crumb Fillet of Sole |
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Easy and fresh...
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4
slices |
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white bread |
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2
tsp |
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grated lemon zest |
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2
Tbs |
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whole grain dijon mustard |
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1
Tbs |
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fresh lemon juice |
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Four
5-ounce |
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sole
fillets |
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½
tsp |
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kosher salt |
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½
tsp |
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freshly ground black pepper |
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1 |
Preheat oven
to 425°F. Spray baking pan with nonstick spray. |
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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. |
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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. |
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Servings: 4 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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203.46 |
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Calories From Fat (13%) |
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27.00 |
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% Daily Value |
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Total Fat
2.93g |
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5% |
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Saturated Fat 0.62g |
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3% |
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Cholesterol
68.29mg |
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23% |
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Sodium
450.68mg |
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19% |
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Potassium
560.85mg |
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16% |
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Carbohydrates
13.51g |
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5% |
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Dietary Fiber 0.97g |
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4% |
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Sugar 1.21g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
12.55g |
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Protein
29.16g |
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58% |
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WW
POINTS: 4
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Cooking Tips |
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*You may also
substitute flounder, red snapper, catfish, cod or any
other white fish. |
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