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Name: Sundried Tomato And Herb Crusted Lemon Sole
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 2 tb Freshly chopped basil or; 4 Lemon sole fillets; 50 g Pine kernels; (2oz); 1 1/2 tb olive oil; 25 g Butter; (1oz); 75 g Fresh white breadcrumbs;; 2 tb Vinaigrette dressing; Salt; 1 Bag mixed herb salad; 50 g Sundried tomatoes; (2oz); Grated rind and juice of 1

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INGREDIENTS

2 tb Freshly chopped basil or
4 Lemon sole fillets
50 g Pine kernels; (2oz)
1 1/2 tb olive oil
25 g Butter; (1oz)
75 g Fresh white breadcrumbs;
2 tb Vinaigrette dressing
Salt
1 Bag mixed herb salad
50 g Sundried tomatoes; (2oz)
Grated rind and juice of 1

Servings

INSTRUCTIONS

Heat the oil and butter in a saucepan and stir in the breadcrumbs and pine kernels. Stir over a moderate heat until starting to brown. Remove from the heat and stir in the chopped sundried tomatoes, basil or parsley, lemon rind and juice and seasoning to taste. Allow to cool. Preheat the oven to 190 C, 375 F, Gas Mark 5. Place the fish fillets skin side down on a lightly oiled baking tray. Divide the breadcrumb mixture into 4 and press one portion on top of each fillet. Bake in the preheated oven for 15-20 minutes, until the fish is cooked through. Arrange the salad leaves on a serving plate and drizzle over the dressing. Notes Place the fish on top and serve immediately. NOTES : Baked lemon sole with a crunchy tomato and herb crust.

NOTES

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Sundried Tomato And Herb Crusted Lemon Sole

2 tb Freshly chopped basil or
4 Lemon sole fillets
50 g Pine kernels; (2oz)
1 1/2 tb olive oil
25 g Butter; (1oz)
75 g Fresh white breadcrumbs;
2 tb Vinaigrette dressing
 Salt
1 Bag mixed herb salad
50 g Sundried tomatoes; (2oz)
 Grated rind and juice of 1

Heat the oil and butter in a saucepan and stir in the breadcrumbs and pine  kernels. Stir over a moderate heat until starting to brown.    Remove from the heat and stir in the chopped sundried tomatoes, basil or  parsley, lemon rind and juice and seasoning to taste. Allow to cool.    Preheat the oven to 190 C, 375 F, Gas Mark 5.    Place the fish fillets skin side down on a lightly oiled baking tray.    Divide the breadcrumb mixture into 4 and press one portion on top of each  fillet.    Bake in the preheated oven for 15-20 minutes, until the fish is cooked  through.    Arrange the salad leaves on a serving plate and drizzle over the dressing.    Notes Place the fish on top and serve immediately.        NOTES : Baked lemon sole with a crunchy tomato and herb crust.

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Nutrition

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Serving Size: 1 Serving (59g)
Recipe Makes: 4 servings

Calories: 97
Calories from Fat: 53 (55%)

Amt Per Serving		% DV

	Total Fat 5.9g	8 %
	Saturated Fat 1g	5 %
	Monounsaturated Fat 2.2g
	Polyunsanturated Fat 2.3g
Cholesterol 0mg		0 %
Sodium 127.8mg		4 %
Potassium 20.7mg		1 %
Total Carbohydrate 9.8g		3 %
	Dietary Fiber 0.5g	2 %
	Sugars, other 9.3g
Protein 1.4g		2 %
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.

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Calories per serving: 97

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