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Crumb-Topped Sole

Looking for a low-carb supper that’s ready in a hurry? These buttery sole fillets have just a dab of rich sauce and are topped with toasty bread crumbs. —Taste of Home Test Kitchen
  • Total Time
    Prep/Total Time: 15 min.
  • Makes
    4 servings

Ingredients

  • 3 tablespoons reduced-fat mayonnaise
  • 3 tablespoons grated Parmesan cheese, divided
  • 2 teaspoons mustard seed
  • 1/4 teaspoon pepper
  • 4 sole fillets (6 ounces each)
  • 1 cup soft bread crumbs
  • 1 green onion, finely chopped
  • 1/2 teaspoon ground mustard
  • 2 teaspoons butter, melted
  • Thinly sliced green onions, optional

Directions

  • Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat until fish flakes easily with a fork, 3-5 minutes.
  • Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil until golden brown, 1-2 minutes longer. Sprinkle with green onions if desired.
Nutrition Facts
1 fillet: 267 calories, 10g fat (3g saturated fat), 94mg cholesterol, 378mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 35g protein. Diabetic exchanges: 5 lean meat, 1 fat, 1/2 starch.

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Reviews

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Average Rating:
  • lipe.house
    Feb 8, 2021

    This is one of my favorite ways to prepare tilapia fillets. Moist, tender and flavorful. I love it in the summer when I have fresh green onions, otherwise I use finely chopped red onions or another sweet onion.

  • homemadewithlove
    Apr 2, 2019

    Quick week night meal. Used Cod and Tilapia along side wild rice.

  • Feen
    Jan 30, 2014

    Made this with cod and thought it was delicious. Easy to prepare.

  • MARCIA2U
    Oct 9, 2012

    No comment left

  • touloumis
    Apr 25, 2010

    This had a terrible taste. I definitely would not make this one again.