Broiled Sole With Parmesan-Olive Topping

May 08, 2023May 8, 20230 0

Broiled Sole With Parmesan-Olive Topping - A Delicious Seafood Recipe

by The Chefin Seafood

Prep

10 min

Cook

8 min

Ready In

18 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

225

Sugar

Fat

11g

This broiled sole recipe with Parmesan-olive topping is a delicious and healthy way to get your seafood fix. The mild-tasting sole fillets are coated with a flavorful topping made from garlic, olives, chicken broth, and grated Parmesan cheese. The topping adds a layer of rich, salty flavor to the delicate fish, making it a crowd-pleaser for seafood lovers and non-seafood lovers alike. Sole is low in calories and high in protein, making it a healthy choice for dinner. Plus, the addition of garlic and olives provides additional health benefits, making this dish both delicious and nutritious.

Instructions

1.	Preheat the broiler.
2.	In a food processor, pulse the garlic and olives until they are finely chopped.
3.	Add the chicken broth and cheese and pulse until well combined.
4.	Stir in the breadcrumbs.
5.	Place the sole fillets on a baking sheet.
6.	Spoon the olive mixture over the top of the fillets.
7.	Place the baking sheet under the broiler for 6-8 minutes, or until the topping is golden brown and the fish is cooked through.

PROS

This broiled sole recipe is quick and easy to make.

The Parmesan-olive topping adds a layer of rich, salty flavor to the mild fish.

Sole is low in calories and high in protein, making it a healthy choice for dinner.

CONS

Sole is a mild-tasting fish, so if you prefer more bold flavors, this recipe may not be for you.

The topping is high in salt, so individuals watching their sodium intake may need to adjust the recipe accordingly.

HEALTH & BENEFITS

Sole is a low-calorie, high-protein fish that is a good source of vitamins B12 and D.
Garlic has been linked to a variety of health benefits, including boosting immunity and reducing inflammation.
Olives are high in heart-healthy monounsaturated fats.

	1 garlic clove
	3 ounces pimento-stuffed green olives , drained
	1/4 cup chicken broth
	1 ounce parmesan cheese , freshly grated
	1 tablespoon plain breadcrumbs
	16 ounces sole fillets