Crispy Baked Fillet Of Sole

Recipe Ingredients

1 1/2 lbs	681g / 24oz	Sole fillets
3/4 cup	46g / 1.6oz	Finely chopped onion
1/2 cup	118ml	Acceptable vegetable oil
1/4 cup	59ml	Fresh lime juice
2 teaspoons	10ml	Grated lime rind
1 tablespoon	15ml	Grated fresh ginger
1 tablespoon	15ml	Light soy sauce
1/4 teaspoon	1.3ml	Salt
1/4 teaspoon	1.3ml	Ground white pepper
		Vegetable oil spray
1 1/4 cups	182g / 6.4oz	Plain bread crumbs
2 tablespoons	30ml	Finely chopped fresh parsley
2 tablespoons	30ml	Finely chopped green onion

Recipe Instructions

Rinse fish and pat dry. Set aside.

In a small bowl, combine onion, oil, lime juice and rind, ginger, soy sauce, salt and pepper. Set aside.

Lay fillets in a baking dish and pour liquid mixture over all, turning fillets to coat evenly. Cover and refrigerate several hours or overnight.

Preheat oven to 450 degrees. Lightly spray a baking dish with vegetable oil.

In a pie plate, combine bread crumbs, parsley, and green onion. Mix well and set aside.

Remove fillets from marinade and dredge in crumb mixture.

Place fillets in prepared baking dish and bake 15 to 18 minutes, or until fish flakes easily with a fork. This recipe serves 6.

Content per Serving:

calories .. 339 cholesterol .. 54 mg saturated fat .. 3 g

protein .. 22 g sodium .. 427 mg polyunsaturated fat .. 11 g

carbohydrate .. 17 g total fat .. 20 g monounsaturated fat .. 5 g

Source:
AMERICAN HEART ASSOCIATION COOKBOOK by The American Heart Association - Fifth Edition (c) 1973, 1975, 1979, 1984, 1991 - Times Books, Random House, New York - 643 pages - $25.00 - As reprinted in the Jan/Feb, 1992 issue of Cookbook Digest

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