Enjoy a delicious and healthy dinner with a serving of Parmesan-Crusted Sole. With only 2190 calories, this dish offers a satisfying meal without the guilt.
Not only is this dish low in calories, but it's also packed with nutrition. Sole is a good source of vitamins and minerals, including B12 and omega-3 fatty acids.
In this article, we'll explore the preparation, flavor, nutrition, and presentation of this mouth-watering dish.
The Dish - Parmesan-Crusted Sole
Parmesan-Crusted Sole is a classic dish that's easy to prepare and full of flavor. The fish is coated in a crispy layer of Parmesan cheese and breadcrumbs, delivering a perfect balance of textures. The dish can be served alongside a variety of vegetables, such as roasted asparagus or sautéed spinach. It's a light and refreshing meal that's perfect for any occasion. To make this dish, you'll need a few simple ingredients and a little bit of preparation time. Here's how to cook Parmesan-Crusted Sole.
Preparation - Cooking Parmesan-Crusted Sole
To start, preheat your oven to 425°F. Next, line a baking sheet with parchment paper. In a shallow dish, combine the Parmesan cheese, breadcrumbs, salt, and pepper. In another shallow dish, whisk the egg and lemon juice together. Dip each sole fillet in the egg mixture, then coat it in the Parmesan mixture, making sure to cover both sides. Place the fillet on the prepared baking sheet and bake for 15-20 minutes, or until the fish is cooked through and the coating is golden brown.
Description - Parmesan-Crusted Sole, Dinner
A serving of Parmesan-Crusted Sole is the perfect dinner option for a healthy and satisfying meal. The dish consists of a baked sole fillet coated in Parmesan cheese and breadcrumbs, served alongside a side of vegetables. The dish is easy to prepare and takes only a few simple ingredients. It offers a balance of textures and flavors, making it a crowd-pleaser for any occasion.
Ingredients - Parmesan-Crusted Sole
To make Parmesan-Crusted Sole, you'll need the following ingredients: - 4 sole fillets (about 6 ounces each) - 1/2 cup grated Parmesan cheese
Nutrition - Serving Parmesan-Crusted Sole
One serving of Parmesan-Crusted Sole contains approximately 2190 calories. It also provides the following nutrition: - Protein: 146g - Carbohydrates: 103g, including 6g of fiber
Presentation - Parmesan-Crusted Sole, Dinner
Presentation is key when it comes to serving Parmesan-Crusted Sole. To elevate the dish, consider plating the fish fillet on a bed of wilted spinach or roasted asparagus. Garnish with fresh herbs, such as parsley or basil, for a pop of color and flavor. Serve with a side of lemon wedges for added brightness.
Accompaniments - Parmesan-Crusted Sole
Parmesan-Crusted Sole is a versatile dish that pairs well with a variety of accompaniments. Some popular options include: - Roasted vegetables, such as asparagus or Brussels sprouts - Rice pilaf or quinoa salad
Flavors - Parmesan-Crusted Sole, Dinner
Parmesan-Crusted Sole offers a delicious balance of flavors. The savory Parmesan cheese pairs perfectly with the mild fish fillet, while the breadcrumbs add a crispy texture. For added flavor, you can mix in some herbs or spices into the Parmesan mixture, such as garlic powder or Italian seasoning.
Alternatives - Parmesan-Crusted Sole
If you're looking for a different type of fish to use in the dish, consider using tilapia or cod. Both fish fillets are mild and flaky, making them a great alternative to sole. For a gluten-free option, replace breadcrumbs with crushed cornflakes or almond flour.
Benefits - Serving Parmesan-Crusted Sole
Serving Parmesan-Crusted Sole is a great way to enjoy a nutritious and satisfying meal without consuming too many calories. Sole is a good source of protein and omega-3 fatty acids, which can help reduce inflammation and improve heart health. The dish is also easy to customize, making it a versatile option for weeknight dinners or special occasions.
The savory Parmesan cheese pairs perfectly with the mild fish fillet, while the breadcrumbs add a crispy texture.
5 Frequently Asked Questions About Parmesan-Crusted Sole
1. What is Parmesan-Crusted Sole?
Parmesan-Crusted Sole is a fish dish made with delicate and flavorful sole fish that is coated with a mixture of Parmesan cheese, bread crumbs, and herbs. The mixture forms a crispy and cheesy crust on the fish when baked or pan-fried, giving it a delicious and savory flavor.
2. How many calories are in one serving of Parmesan-Crusted Sole?
One serving of Parmesan-Crusted Sole contains 2190 calories. This makes it a high-calorie dish, so it should be enjoyed in moderation as part of a balanced diet.
3. Can I substitute the sole with another type of fish?
Yes, you can use other types of white fish such as halibut, tilapia, or cod in place of sole. However, the cooking time may vary depending on the thickness of the fish used.
4. Is Parmesan-Crusted Sole a healthy option?
Parmesan-Crusted Sole can be healthy if prepared with the right ingredients and cooking method. Using whole wheat bread crumbs and a small portion of Parmesan cheese can make it a healthier option. Additionally, baking the fish instead of frying it reduces the calorie count and makes it a healthier choice.
5. What are some good side dishes to serve with Parmesan-Crusted Sole?
Some great side dishes to pair with Parmesan-Crusted Sole include roasted vegetables, garlic mashed potatoes, a green salad, or a quinoa salad. These sides complement the savory and crispy flavors of the fish and provide a balanced and nutritious meal.