Baked Rolled Sole Recette

This elegant Baked Rolled Sole recipe is a quick and easy weeknight dinner that's sure to impress! From my 'Eat Well, Stay Well' cookbook, this recipe takes minimal prep time and delivers maximum flavor. Flaky sole fillets are rolled with a vibrant breadcrumb mixture, then baked to perfection. Serve with sautéed asparagus or green beans and a fresh salad for a complete and healthy meal. Best enjoyed fresh, so make it and eat it the same night! Serves 4.

Préparation 10 min

Cuisson 25 min

Calories 229.8 kcal

Protéines 70g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Baked Rolled Sole

1/2 cup breadcrumbs
1/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
1 teaspoon dried oregano
zest of 1 lemon
1/2 teaspoon salt and 1/4 teaspoon black pepper
4 sole fillets (about 6 ounces each)
2 tablespoons fresh lemon juice
Olive Oil

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Comment préparer Baked Rolled Sole

Preheat oven to 400°F (200°C).
In a small bowl, combine 1/2 cup breadcrumbs, 1/4 cup grated Parmesan cheese, 2 tablespoons chopped fresh parsley, 1 teaspoon dried oregano, zest of 1 lemon, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Place 4 sole fillets (about 6 ounces each), smooth side up, on a clean work surface.
Evenly distribute the breadcrumb mixture over the fish fillets and tightly roll each fillet from one short end to the other.
Place the rolled sole seam-side down in a 9x9 inch glass baking dish.
Drizzle 2 tablespoons of fresh lemon juice over the fish.
Bake uncovered for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork, and the filling is golden brown and heated through.

Nutrition Information (Approximate per serving)

Sodium

11 g

Sugar

Fat

Carbs

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Italian Mediterranean Healthy 30 Minutes Or Less

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Questions fréquentes

Combien de temps faut-il pour préparer Baked Rolled Sole ?

Baked Rolled Sole prend environ 35 minutes du début à la fin — environ 10 minutes de préparation et 25 minutes de cuisson.

Combien de calories contient Baked Rolled Sole ?

Baked Rolled Sole contient environ 229.8 calories par portion, avec environ 70 g de protéines, 1 g de glucides et 9 g de lipides.

De quels ingrédients ai-je besoin pour Baked Rolled Sole ?

Les principaux ingrédients de Baked Rolled Sole sont Breadcrumbs, Parmesan Cheese, Fresh Parsley, Oregano, Lemon Zest, Salt And Pepper. Consultez la liste complète avec les quantités ci-dessus.