Panko Crusted Baked Sole with Veggies
Updated Jul. 29th, 2024
If the English style fish and chips you know and love had a healthy makeover, this would be the outcome! Now you don’t have to feel guilty about indulging in a crispy, delicate piece of fish, because not only is this one oven baked (not fried!) its served with some lightly roasted vegetables. And with the entire dish taking less than 15 minutes to make, you’re never far away from having a home cooked meal for dinner!
- Dairy Free
- Corn Free
- Sugar Free
Ingredients:
| 2 sole fillets | ¼ teaspoon garlic powder | 6 mushrooms, sliced |
| 1 egg | sea salt and freshly ground pepper to taste | 1 onion, sliced |
| 3 tablespoon panko breadcrumbs | ¼ teaspoon grape seed oil, optional | |
| 1 tablespoon no-salt seasoning | 1 red bell pepper, sliced |
Directions
Set your oven to 400F
- Whisk your egg in a small, shallow bowl. Set aside.
- In a separate shallow bowl (or a large plate) mix together your breadcrumbs, seasoning, garlic powder, salt and pepper.
- Carefully take one piece of fish at a time, dip it fully into the egg mixture, and then gently coat both sides in the breadcrumbs. Place each fillet onto a lined baking sheet; repeat until all the fish is done.
- Place your chopped veggies around the fish.
- Lightly drizzle everything in oil, and bake in the oven for 10 minutes. The fish will be golden brown and the flesh should be solid white.
- Serve hot!
Make It This Way
If you’d like to go away from panko breadcrumbs, try crushing up some raw nuts and using them as your crusted coating or, if that seems to bold, try using a half/half mixture.
Try This
Serve with a lemon wedge, and enjoy this healthier version of fish and chips!
I swear!!! She would just about make THIS EXACT RECIPE for my Father on a regular basis. She called it "fillet of sole". Light egg wash, flavorful garlic, panko bread crumbs fresh from our local Italian market (Uncle Giuseppe's). I actually never tried this recipe but I remember that it was one which both my Father and Uncle (who lived with us) were very fond of, hence why my Mother made the recipe so often. It is a healthy and flavorful meal from what I gather :)