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5.0 from 15 votes

Lemon Sole Oreganata

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 507 kcal
Course: Main Course
Cuisine: Italian

Ingredients

  • 3/4 cup fresh or dried bread crumbs
  • 1 1/2 teaspoons dried oregano
  • 1 teaspoon grated lemon zest preferably organic
  • 1/2 cup freshly grated Parmigiano-Reggiano
  • 4 tablespoons olive oil
  • Four (8-ounce) thin white fish fillets such as sole, flounder, or tilapia
  • 1 teaspoon kosher salt
  • 2/3 cup dry white wine
  • 1/4 cup flat-leaf parsley leaves roughly chopped
  • Lemon wedges for serving

Instructions

    Cup of Yum
  1. Preheat the oven to 450°F (230°C) and position a rack in the top third of the oven.
  2. In a medium bowl, whisk together the bread crumbs, oregano, lemon zest, Parmigiano-Reggiano, and 3 tablespoons oil until the mixture resembles wet sand.
  3. 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.
  4. 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

Serving 1portion Calories 507kcal (25%) Carbohydrates 17g (6%) Protein 53g (106%) Fat 22g (34%) Saturated Fat 6g (30%) Monounsaturated Fat 13g Cholesterol 122mg (41%) Sodium 1052mg (44%) Fiber 1g (4%) Sugar 2g (4%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 507

% 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.