Broiled Sole Parmesan

Elevate your seafood dinners with this irresistible Broiled Sole Parmesan, a quick and elegant recipe bursting with flavor. Delicate sole fillets are coated in a golden crust of grated Parmesan, crispy panko breadcrumbs, and a touch of garlic and paprika for a savory kick. With just 10 minutes of prep and 8 minutes under the broiler, this dish is perfect for busy weeknights or special occasions. A sprinkle of fresh parsley adds vibrance, while a squeeze of lemon brightens every bite. Serve this flaky, tender fish alongside roasted vegetables or a crisp salad for a restaurant-quality meal that’s as easy as it is delicious. Perfect for pescatarians and lovers of light yet flavorful fare, this Broiled Sole Parmesan will quickly become a household favorite!

Nutriscore Rating: 55/100

Prep Time:10 mins

Cook Time:8 mins

Total Time:18 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 4 tablespoons unsalted butter, melted
• 1 cup Parmesan cheese, grated
• 0.5 cup panko breadcrumbs
• 1 teaspoon garlic powder
• 0.5 teaspoon paprika
• 2 tablespoons fresh parsley, chopped
• 4 pieces lemon wedges
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven's broiler and line a baking sheet with aluminum foil. Lightly grease the foil with a small amount of melted butter or cooking spray.

Step 2

Pat the sole fillets dry with paper towels and arrange them in a single layer on the prepared baking sheet.

Step 3

Brush each fillet with the melted butter, ensuring they are evenly coated.

Step 4

In a small mixing bowl, combine the grated Parmesan cheese, panko breadcrumbs, garlic powder, paprika, salt, and black pepper.

Step 5

Sprinkle the Parmesan mixture generously over the fillets, pressing lightly to adhere the coating to the fish.

Step 6

Place the baking sheet under the broiler, 4-6 inches away from the heat source. Broil the fish for 6-8 minutes or until the coating is golden brown and the fish flakes easily with a fork.

Step 7

Remove the baking sheet from the oven and sprinkle the fillets with chopped fresh parsley for a burst of color and flavor.

Step 8

Serve immediately with lemon wedges on the side for a fresh, zesty finish.

Nutrition Facts

Serving size	609.2 grams (609.2g)

Amount per serving	% Daily Value*
Calories	1130

Total Fat 77.20g	99%
Saturated Fat 46.40g	232%
Polyunsaturated Fat NaNg
Cholesterol 384mg	128%
Sodium 2961mg	129%
Total Carbohydrate 25.30g	9%
Dietary Fiber 2.60g	9%
Total Sugars 2.80g
Protein 93.00g	186%

Vitamin D 400IU	2000%
Calcium 1015mg	78%
Iron 3mg	18%
Potassium 1367mg	29%

*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: 59.5%

Protein: 31.8%

Carbs: 8.7%