This Lemon Crumb Fillet of Sole is quick and easy recipe and a great go-to dish for busy week nights!
If you happen to be following the Weight Watchers WW plan, you’ll find a link to the WW Points on the recipe card below.
Lemon Crumb Fillet of Sole
This quick and easy recipe is a great go to dish for busy week nights!
Recipe Details
Servings: 4 servings
Calories: 198kcal
Ingredients
- 4 slices white bread or french bread
- 2 teaspoons grated lemon zest
- 2 tablespoons whole grain Dijon mustard
- 1 tablespoon freshly squeezed lemon juice
- Four 6-ounce sole fillets
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- 4 lemon wedges, for serving (optional)
Instructions
- Preheat the oven to 425°F. and spray a baking pan with nonstick spray.
- Combine the bread and lemon zest in a food processor; pulse to form coarse crumbs.
- In a small bowl, mix together the mustard and lemon juice.
- Sprinkle both sides of the fillets with salt and pepper and place them in the pan. Brush with the mustard mixture and then 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 is just opaque in the center, about 8 minutes. Serve with lemon wedges, if desired.
Notes
- You may also substitute flounder, red snapper, catfish, cod or any other white fish.
Nutrition
Serving: 1serving, Calories: 198kcal, Carbohydrates: 15g, Protein: 24g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 0.03g, Cholesterol: 77mg, Sodium: 631mg, Potassium: 346mg, Fiber: 2g, Sugar: 2g, Vitamin A: 68IU, Vitamin C: 12mg, Calcium: 101mg, Iron: 1mg
