Try this Baked Lemon Sole recipe, or contribute your own.
Suggest a better descriptionMake the topping: In a food processor combine bread, lemon zest, walnuts, and cheese. Pulse until almost uniform in texture. Continue pulsing while drizzling in oilve oil. Set aside.
Prepare the fish: preheat oven to 400 degrees. In a small saucepan, melt butter, lemon juice, and capers. Season fish with salt and pepper. Place each piece of fish in piece of parchment with a few inches around the length to use as handles when removing from the dish after cooking.
Place these pieces side by side in a 9x13-inch casserole. Pour butter mixture evenly over each fish compartment, and sprinkle the tops with the breadcrumb mixture. Bake uncovered for 15 to 20 minutes. Once ready to serve, remove each filet individually by lifting the parchment on either side of the fillet, then sliding each filet on to each plate.
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Serving Size: 1 Serving (672g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 428 | ||
Calories from Fat: 288 (67%) | ||
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Amt Per Serving | % DV | |
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Total Fat 32g | 43 % | |
Saturated Fat 16g | 80 % | |
Monounsaturated Fat 8.4g | ||
Polyunsanturated Fat 5.1g | ||
Cholesterol 140.7mg | 43 % | |
Sodium 511.5mg | 18 % | |
Potassium 658.2mg | 17 % | |
Total Carbohydrate 3.4g | 1 % | |
Dietary Fiber 1.4g | 6 % | |
Sugars, other 2g | ||
Protein 33.1g | 47 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 428
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