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Crumb-Topped Sole

4.2 | 6 Reviews
Total Time:Prep/Total Time: 15 min.

By Taste Of Home Editorial Team

Recipe by Taste of Home Test Kitchen

Tested by Taste of Home Test Kitchen

Taste of Home's Editorial Process

Updated on Jun. 29, 2023

Looking for a low-carb supper that’s ready in a pinch? These buttery sole fillets have just a dab of rich sauce topped with toasty bread crumbs. —Taste of Home Test Kitchen

TEST KITCHEN APPROVED

Crumb-Topped Sole

4.2 | 6 Reviews Add your review
Yield:4 servings
Prep:10 min
Cook:5 min
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Ingredients

  • 3 tablespoons reduced-fat mayonnaise
  • 3 tablespoons grated Parmesan cheese, divided
  • 2 teaspoons mustard seed
  • 1/4 teaspoon pepper
  • 4 sole fillets (6 ounces each)
  • 1 cup soft bread crumbs
  • 1 green onion, finely chopped
  • 1/2 teaspoon ground mustard
  • 2 teaspoons butter, melted
  • Thinly sliced green onions, optional
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Directions

  1. Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat until fish flakes easily with a fork, 3-5 minutes.
  2. Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining 1 tablespoon cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil until golden brown, 1-2 minutes longer. Sprinkle with green onions if desired.

Nutrition Facts

1 fillet: 267 calories, 10g fat (3g saturated fat), 94mg cholesterol, 378mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic exchanges: 5 lean meat, 1 fat, 1/2 starch.
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