Breaded Sole, Flounder, Or Fluke

by Dr. Stephen Sinatra
Filed Under: Recipes
Last Reviewed 02/06/2014

A Heart-Healthy Entrée RecipeBreaded sole makes a great heart-healthy supper.

  • 2 Tbsp. olive oil
  • 2 Tbsp. white wine
  • Juice of 1 lemon
  • Sea salt and freshly ground pepper to taste
  • Handful of fresh dill, chopped
  • 2 fish fillets, 4-5 oz. each
  • ¼ cup Italian-style breadcrumbs
  • Lemon slices
  • Fresh watercress for garnish (optional)

Preheat the oven to 350° F. Prepare the marinade by whisking together the olive oil, wine, lemon juice, salt, and pepper. Add the chopped dill. Dip the fish fillets in marinade, coating both sides well, and then gently roll the fish in breadcrumbs. Place the fillets on a nonstick or lightly oiled baking sheet and bake for 6 minutes. If the fillets do not seem crispy and browned enough, turn the broiler on toward the end of the cook time and broil for 1 minute to finish off. Serve with lemon slices and garnish with watercress.

Makes 2 servings.

Nutrition Facts (per serving): Calories 310, Fat 16 g, Sodium 320 mg, Carbs 12 g, Fiber less than 1 g, Protein 26 g

See more heart-healthy entrée recipes or search all heart-healthy recipes.

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