Ingredientes para 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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Como fazer 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
2g
Fat
9g
Carbs
1g
