Dilly Sole

May 11, 2023May 11, 20230 12
Dilly Sole with Fresh Lemon and Garlic
in Seafood

Prep

5 min

Cook

15 min

Ready In

20 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 lb sole fillet ( will be about 4 )
1 tablespoon mayonnaise
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 slice whole wheat bread , toasted
1 clove garlic
2 teaspoons butter or 2 teaspoons margarine
2 tablespoons chopped fresh dill
1 teaspoon freshly grated lemon , zest of

Nutrision Information

Servings Per Recipe
2
Calories
225
Sugar
1g
Fat
12g
Dilly Sole is a quick and easy meal that is perfect for busy weeknights. The delicate fish is coated in a flavorful mixture of dill, garlic, lemon, and bread crumbs, giving it a crunchy and satisfying texture. Sole is low in calories, high in protein, and full of heart-healthy omega-3 fatty acids. This simple yet delicious recipe is a great way to incorporate more seafood into your diet.

Instructions

1.Preheat oven to 375 degrees F (190 degrees C).
2.In a small bowl, combine the mayonnaise, salt, and black pepper. Brush mixture over the fish fillets.
3.In a food processor, pulse the bread, garlic, and butter until well mixed. Add chopped dill and lemon zest, pulsing again until well combined.
4.Spoon the mixture over the fish fillets, spreading it evenly over each one. Bake in preheated oven for 12-15 minutes, or until fish is cooked through and topping is golden brown.

PROS

Dilly Sole is a delicious and healthy meal option that is quick and easy to prepare.

The topping is packed with flavor, adding texture to the delicate fish.

It is low in calories, high in protein, and heart-healthy.

CONS

The fish can easily become overcooked and dry if left in the oven for too long.

HEALTH & BENEFITS

Sole is an excellent source of lean protein.
It is high in omega-3 fatty acids, which can help to lower the risk of heart disease, improve cognitive function, and reduce inflammation in the body.

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