Lemon Sole Oreganata
User Reviews
5
10 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
507 kcal
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Course
Main Course
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Cuisine
Italian
Lemon Sole Oreganata
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Lemon sole oreganata is an elegant dish of baked fish with bread crumbs and Parmesan cheese that's drizzled with a white wine pan sauce. Easy, healthy, and on the table in just 30 minutes.
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Ingredients
- 3/4 cup bread crumbs fresh or dried
- 1 1/2 teaspoons oregano dried
- 1 teaspoon lemon preferably organic, zest, grated
- 1/2 cup Parmigiano-Reggiano cheese freshly grated
- 4 tablespoons olive oil
- Four (8-ounce) white fish fillet such as sole, flounder, or tilapia, thin
- 1 teaspoon kosher salt
- 2/3 cup white wine dry
- 1/4 cup parsley roughly chopped, flat-leaf, leaves
- lemon for serving, wedges
Instructions
- Preheat the oven to 450°F (230°C) and position a rack in the top third of the oven.
- In a medium bowl, whisk together the bread crumbs, oregano, lemon zest, Parmigiano-Reggiano, and 3 tablespoons oil until the mixture resembles wet sand.
- Brush the remaining 1 tablespoon oil over the bottom of a rimmed baking sheet. Place the fish in a single layer on the sheet and season with the salt. Sprinkle the bread crumb topping evenly over each fillet and pat gently to help it adhere. Pour the wine around the fish. Bake the fish until barely cooked through, 6 to 10 minutes, depending on the thickness of the fillets.
- Remove the baking sheet from the oven and heat the broiler to high. Slide the baking sheet back in the oven and broil until the bread crumbs are toasted and golden brown and the fish is cooked through, 1 to 2 minutes. Using a wide spatula, transfer the fillets to dinner plates, sprinkle with the parsley, and drizzle with any pan juices. Serve with a lemon wedge to squeeze over the top.
Nutrition Information
Show Details
Serving
1portion
Calories
507kcal
(25%)
Carbohydrates
17g
(6%)
Protein
53g
(106%)
Fat
22g
(34%)
Saturated Fat
6g
(30%)
Monounsaturated Fat
13g
(65%)
Cholesterol
122mg
(41%)
Sodium
1052mg
(44%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 507 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 507kcal | 25% |
| Carbohydrates | 17g | 6% |
| Protein | 53g | 106% |
| Fat | 22g | 34% |
| Saturated Fat | 6g | 30% |
| Monounsaturated Fat | 13g | 65% |
| Cholesterol | 122mg | 41% |
| Sodium | 1052mg | 44% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
10 reviews
Excellent
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