Baked Sole (Or Flounder)
Recipe: #33345
September 16, 2019
"Recipe source: Fabulicious! cookbook"
Original is 6 servings
Ingredients
Nutritional
- Serving Size: 1 (130.5 g)
- Calories 221.5
- Total Fat - 12.7 g
- Saturated Fat - 2.5 g
- Cholesterol - 74.8 mg
- Sodium - 314.1 mg
- Total Carbohydrate - 2.8 g
- Dietary Fiber - 0.3 g
- Sugars - 0.6 g
- Protein - 22.7 g
- Calcium - 14.3 mg
- Iron - 0.8 mg
- Vitamin C - 2.9 mg
- Thiamin - 0.1 mg
Step by Step Method
Step 1
Preheat oven to 400 degrees F. Oil or use cooking spray in a 13 x 9 inch baking dish.
Step 2
Season fish with salt and pepper; fold each fillet in half crosswise (tip to tip). Arrange in the baking dish and then drizzle the wine and lemon juice over the fish.
Step 3
In a cup or bowl combine breadcrumbs, parsley and oregano; and pour over fish (try to have an even amount over each fillet) and then drizzle with the olive oil.
Step 4
Bake for 15 minutes or until fish is done (fish flakes when pieced with tip of knife). Serve with lemon wedges, if desired.
Tips
No special items needed.
1 Reviews
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