Mykonos Fillet of Sole

May 08, 2023May 8, 20230 3
Mykonos Fillet of Sole - A Delicious and Healthy Seafood Recipe
in Seafood

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 lbs lemon sole fillets
1 lemon , thinly sliced
1/4 cup dry white wine
3/4 teaspoon salt
1 large egg , lightly beaten
1/4 cup whole milk
3/4 cup fine dry breadcrumb
1 large garlic clove , minced
2 tablespoons fresh parsley , chopped
1/4 teaspoon black pepper
4 tablespoons olive oil
1 tablespoon unsalted butter

Nutrision Information

Servings Per Recipe
4
Calories
322
Sugar
1g
Fat
14g
Mykonos Fillet of Sole is a tasty and healthy way to enjoy seafood. This recipe features tender lemon sole fillets, delicately seasoned and coated in crisp breadcrumbs, then baked until perfectly flaky. The dish is named after Mykonos, a Greek island known for its fresh seafood and vibrant cuisine. This dish is light, fresh, and packed with flavor, making it a perfect choice for a weeknight dinner or special occasion.

Instructions

1.Preheat your oven to 450°F. Line a baking sheet with parchment paper.
2.Season the fillets with salt and pepper and set aside.
3.In a small bowl, whisk together the egg, milk and a pinch of salt.
4.In another bowl, mix together the breadcrumbs, garlic, parsley and a pinch of salt and pepper.
5.One at a time, dip the fillets first into the egg mixture, allowing any excess to drip off, and then into the breadcrumb mixture.
6.Heat olive oil in a large skillet over medium heat. Place the fillets in the skillet and cook for 2-3 minutes per side until golden brown.
7.Once all the fillets are cooked, arrange them on the prepared baking sheet, add a slice of lemon on each fillet, drizzle with white wine and dot each with butter.
8.Bake for 8-10 minutes, until the fish is cooked through.
9.Serve hot with your favorite side dishes.

PROS

This dish is easy and fast to prepare, making it perfect for a quick weeknight dinner.

Fillet of sole is a lean protein, making it a healthy choice for your diet.

With the added garlic, parsley and lemon, this dish is loaded with flavor.

CONS

Fish can be expensive, and sole fillets can be difficult to find in certain regions.

This dish requires a few steps in the preparation, but it’s worth it for the delicious end result.

HEALTH & BENEFITS

Fillet of sole is low in calories and high in protein, making it great for weight loss and muscle growth.
The dish is also low in saturated fat, and high in heart-healthy omega-3 fatty acids. Garlic has been linked to reducing cholesterol levels and boosting immunity, while lemon provides a dose of vitamin C.

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