Baked Rolled Sole

Delight your taste buds with this elegant and flavorful Baked Rolled Sole, a seafood masterpiece perfect for weeknight dinners or special occasions. Tender sole fillets are delicately seasoned, filled with a zesty lemon-panko-parsley mixture, and rolled to perfection before being drizzled with a buttery white wine sauce. Topped with a sprinkle of parmesan cheese for a golden, crispy finish, this dish combines light, flaky fish with sumptuous flavors in every bite. With just 15 minutes of prep time and simple, fresh ingredients like garlic, olive oil, and freshly grated zest, this baked sole recipe is as easy to make as it is impressive to serve. Pair with a crisp salad or roasted vegetables for a wholesome seafood dinner that's both healthy and indulgent.

Nutriscore Rating: 55/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 sole fillets
• 1 lemon
• 0.5 cup panko breadcrumbs
• 2 tablespoons fresh parsley
• 2 cloves garlic
• 3 tablespoons olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup white wine
• 2 tablespoons unsalted butter
• 2 tablespoons parmesan cheese

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a baking dish with 1 tablespoon of olive oil.

Step 2

Zest and juice the lemon. Set aside the juice, and mix the zest with the panko breadcrumbs in a small bowl.

Step 3

Finely chop the parsley and garlic, then add them to the breadcrumb mixture. Stir in 1 tablespoon of olive oil, salt, and black pepper to combine.

Step 4

Spread a thin layer of the breadcrumb mixture onto each sole fillet. Starting from the narrow end, roll the fillet up tightly and secure with a toothpick if necessary.

Step 5

Place the rolled fillets seam-side down in the prepared baking dish. Drizzle with the remaining olive oil and white wine for added moisture.

Step 6

Melt the butter in a small saucepan or microwave. Mix it with the reserved lemon juice and pour over the sole rolls.

Step 7

Sprinkle each roll with grated parmesan cheese for a golden crust while baking.

Step 8

Bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

Remove from the oven, garnish with extra parsley if desired, and serve immediately.

Nutrition Facts

Serving size	211.4 grams (211.4g)

Amount per serving	% Daily Value*
Calories	595

Total Fat 46.00g	59%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 4.00g
Cholesterol 9mg	3%
Sodium 1425mg	62%
Total Carbohydrate 29.50g	11%
Dietary Fiber 3.10g	11%
Total Sugars 3.90g
Protein 8.10g	16%

Vitamin D 0IU	0%
Calcium 142mg	11%
Iron 3mg	14%
Potassium 217mg	5%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 73.4%

Protein: 5.7%

Carbs: 20.9%