Healthy Parmesan Garlic Sole Fillet
Prep time: 
Cook time: 
Total time: 
  • 2 sole fillets (about 5 oz / 150g each), skin off, at room temperature
  • 2 tsp dijon mustard
  • Olive oil spray
  • Salt and pepper
  • Crumb
  • ½ cup panko breadcrumbs
  • 1 tbsp parsley, finely chopped
  • 2 tbsp parmesan (grated)
  • 1 garlic clove, minced
  • 1 tbsp olive oil
  • Pinch of salt
  1. Preheat grill / broiler on high (400F).
  2. Combine the Crumb ingredients and mix well to combine.
  3. Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
  4. Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
  5. Spray an oven proof fry pan (preferably non stick) with olive oil and place on stove over high heat.
  6. Place the fillets in the pan and cook for 1½ minutes, then place under the grill / broiler (about 5" from the heat source) for 5 minutes.
  7. The fish is ready when the crumbs are golden brown. Serve immediately.


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