Nut Crusted Sole Food
TOMATO AND HERB CRUSTED FILLET OF SOLE
Steps:
- Preheat oven to 360 degrees F.
- To prepare plum tomatoes, core and score tomato and place in boiling water. Cook tomatoes for approximate 1 minute. Peel skin off and remove seeds. Dice meat into small pieces. In a saute pan, cook garlic in olive oil until golden brown. Then add tomatoes and cook 30 seconds more. Add salt and pepper, to taste.
- To assemble, place filet of sole on a sizzler plate and sprinkle with parsley, salt and pepper. Place tomato mixture and toasted bread crumbs on top of fish. Bake for 10 minutes. Remove from oven and prepare the sauce mixing together the juice from the fish, lemon juice, butter, parsley, salt and pepper.
MACADAMIA PARMESAN SOLE
This makes a quick dinner you can get it on the table in less than 30 minutes and it's easy enough for a work night. You could substitute Tilapia or any other mild white fish for the sole. From Sunset Kitchen Cabinet.
Provided by cookiedog
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Put a 10- by 15-inch rimmed baking pan in oven as it preheats to 425 degrees F.
- In a 9- or 10-inch-wide pan, beat eggs to blend. On a piece of wax paper, mix Parmesan cheese and flour. Rinse sole and pat dry. Dip in egg to coat, drain off excess, then coat fish in cheese mixture. Set fish in a single layer on wax paper.
- Remove heated pan from oven; add oil and butter and swirl until butter is melted. Lay a piece of fish in pan; turn to coat with butter. Repeat with remaining fish, arranging pieces slightly apart in pan. Sprinkle fish evenly with macadamia nuts.
- Bake, uncovered, in a 425-degree F. oven until fish is just opaque in thickest part (cut to test), 7 to 10 minutes. With a wide spatula, transfer fish to a platter. Garnish with watercress and lemon halves.
Nutrition Facts : Calories 539.9, Fat 38.5, SaturatedFat 11.5, Cholesterol 215.8, Sodium 539.3, Carbohydrate 6, Fiber 1.4, Sugar 1.1, Protein 42.8
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