Petrale sole is a type of flatfish with a mild, delicate flavor that pairs perfectly with a variety of sauces and toppings. It is a healthy, low-fat source of protein and contains many essential vitamins and minerals. This oven-baked recipe for petrale sole is simple, yet flavorful and delicious. The fish is coated in a light, crunchy coating of panko breadcrumbs, Parmesan cheese, and herbs, and then baked until golden and crispy. Serve this petrale sole with a simple lemon butter sauce or your favorite dipping sauce for a flavorful, satisfying meal.
Ingredients
For the fish:
- 4 petrale sole fillets
- 2 tablespoons olive oil
- 1/2 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
For the sauce (optional):
- 1/4 cup butter
- 2 cloves garlic, minced
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried parsley
Instructions
Preheat the oven to 425°F. Grease a baking sheet with cooking spray.
In a medium bowl, combine the panko breadcrumbs, Parmesan cheese, oregano, basil, garlic powder, salt, and pepper. Mix well to combine.
Brush both sides of the petrale sole fillets with olive oil. Then, dip each fillet in the breadcrumb mixture, pressing it onto the fish to make sure it sticks. Place the fillets onto the prepared baking sheet.
Bake the petrale sole in the preheated oven for 12-15 minutes, or until the fish is golden and cooked through. Serve with the optional lemon butter sauce, or your favorite dipping sauce.
Lemon Butter Sauce
In a small saucepan over medium heat, melt the butter. Add the garlic and cook, stirring, for 1 minute. Add the lemon juice and parsley, and stir to combine. Simmer for 1-2 minutes. Serve warm with the petrale sole.
Nutrition
This recipe makes 4 servings. Each serving contains approximately:
- 226 calories
- 13.9 g fat
- 2.7 g saturated fat
- 10.6 g carbohydrates
- 19.2 g protein
- 1.3 g fiber
- 157 mg sodium
Petrale sole is an excellent source of lean protein, vitamins and minerals. It is also a good source of healthy omega-3 fatty acids. Eating petrale sole as part of a balanced diet can help reduce the risk of heart disease and other chronic illnesses.
Oven-baked petrale sole is a simple, yet delicious way to enjoy this mild-flavored fish. The crunchy panko breadcrumb coating adds flavor and texture, and the optional lemon butter sauce makes it even more irresistible. Enjoy this healthy recipe for petrale sole as an entrée or as part of a larger meal.
