Sole with Herbed Breadcrumbs, Dijon and Garlic
Baked sole, filled, rolled and topped with a flavourful breadcrumb mixture. Serve the fish with an array of your favourite vegetables. Recipe could be doubled or further expanded, if feeding a larger group.
Recipe - Quality Foods
Sole with Herbed Breadcrumbs, Dijon and Garlic
Prep Time25 Minutes
Servings2
Cook Time12 Minutes
Ingredients
1/3 cup panko (see Note)
1 medium garlic clove, minced
1/4 tsp dried basil or oregano
pinch red pepper flakes and paprika
salt and ground white pepper, to taste
4 tsp Dijon mustard (divided)
2 Tbsp chopped fresh parsley
4 (about 80 to 90 gram each) sole fillets (see Options)
2 Tbsp butter, melted
1 Tbsp lemon juice
lemon slices, for garnish
Directions
- Place panko in a non-stick skillet set over medium heat. Cook and stir a few minutes, until light golden in colour. Remove from the heat, and then stir in the garlic, basil (or oregano), pepper flakes, paprika, salt and pepper. Cool panko mixture to room temperature.
- Preheat oven to 400 F. Set out a 13- x 9-inch baking pan. Lay the sole fillets flat on a work surface. Brush the top of each fillet with 1 tsp Dijon mustard. Now divide and sprinkle about 3/4s of the panko mixture on top of the fillets, pressing it on to help it adhere. Roll each sole fillet into a tight cylinder and set in the baking pan, seam-side down.
- Combine melted butter and lemon juice in a small bowl, and then spoon over the fish. Top each rolled up piece of sole with some of the remaining panko mixture. Bake, uncovered, 12 minutes, or until sole is cooked. Divide the sole between two dinner plates, spoon the buttery pan juices beside it, garnish with lemon slices, and serve.
Note: Panko, coarse Japanese-style breadcrumbs, is sold in Asian foods aisle.
Options: If only large sole fillets are available, buy 2, about 160 to 180 gram ones, and serve one per person, dividing the mustard, panko mixture and other ingredients between them
25 minutes
Prep Time
12 minutes
Cook Time
2
Servings
Shop Ingredients
Makes 2 servings
Western Family - Panko Bread Crumbs, 227 Gram
$4.39$1.93/100g
Garlic - Bulb, Mesh, 3 Each
$1.49$0.50 each
Mccormick - Oregano Leaves, 11 Gram
$6.99$63.55/100g
Club House - Organic Crushed Red Pepper, 23 Gram
$3.69$16.04/100g
Mccormick - Ground White Pepper, 30 Gram
$6.19$20.63/100g
Maille - Dijon Original Mustard, 200 Millilitre
$4.69 was $6.29$2.35/100ml
Parsley - Italian, Fresh, 1 Each
$2.29
Sole - Wild Fresh Fillets, 250 Gram
$6.23 avg/ea was $7.48 avg/ea$2.49/100g
Western Family - Salted Creamery Butter, 454 Gram
$6.79$1.50/100g
ReaLemon - Lemon Juice Squeezers, 125 Millilitre
$2.19$1.75/100ml
Lemons - Lemons Large, 1 Each
$0.89 was $1.19
Directions
- Place panko in a non-stick skillet set over medium heat. Cook and stir a few minutes, until light golden in colour. Remove from the heat, and then stir in the garlic, basil (or oregano), pepper flakes, paprika, salt and pepper. Cool panko mixture to room temperature.
- Preheat oven to 400 F. Set out a 13- x 9-inch baking pan. Lay the sole fillets flat on a work surface. Brush the top of each fillet with 1 tsp Dijon mustard. Now divide and sprinkle about 3/4s of the panko mixture on top of the fillets, pressing it on to help it adhere. Roll each sole fillet into a tight cylinder and set in the baking pan, seam-side down.
- Combine melted butter and lemon juice in a small bowl, and then spoon over the fish. Top each rolled up piece of sole with some of the remaining panko mixture. Bake, uncovered, 12 minutes, or until sole is cooked. Divide the sole between two dinner plates, spoon the buttery pan juices beside it, garnish with lemon slices, and serve.
Note: Panko, coarse Japanese-style breadcrumbs, is sold in Asian foods aisle.
Options: If only large sole fillets are available, buy 2, about 160 to 180 gram ones, and serve one per person, dividing the mustard, panko mixture and other ingredients between them