Sole in Lemon Butter Sauce

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This recipe was created for Dover sole. Since Dover sole is expensive and hard to find, you can use flounder, tilapia, or any other kind of sole available at your local supermarket. Salmon would work for this recipe as well. The lemon juice adds freshness to the fish.  The breadcrumbs deliver a nice crunch. Fish is a wonderful break from meat.  I used to get nervous when cooking fish. Fish is vulnerable to being overcooked. Eating dried out fish is one of my pet peeves. When cooked properly, you can expect a rich and buttery flavor.This light dinner would make a perfect meal for a romantic evening.  Serve it with sautéed baby vegetables and rice pilaf, leaving plenty of room for a gooey, rich dessert.

For this recipe, you will need:

  1. 4 sole fillets
  2. 1/3 cup of reduced trans-fat  unsalted butter/margarine
  3. 2 tablespoons of fresh lemon juice
  4. 1 teaspoon of minced parsley leaves
  5. 1/2 cup of unseasoned breadcrumbs
  6. 1/4 cup of sesame seeds
  7. 2 teaspoons of crushed garlic
  8. 1 teaspoon of paprika
  9. 1/2 teaspoon of thyme
  10. Kosher salt and ground pepper

Instructions

Preheat oven to 425 degrees F. Lightly grease a 9 x 13-inch pan with non-stick cooking spray.  In a shallow bowl, mix breadcrumbs with sesame seeds,garlic, paprika,thyme,salt, and pepper. Rinse fish and pat dry. Sprinkle fish with lemon juice and place in prepared pan and sprinkle with bread crumb mixture. Spray fish with a can of cooking spray for that extra crunchy look. Bake uncovered for 10 minutes. In the meantime, melt margarine in a small sauce pan. Once melted, whisk in lemon juice and parsley.  Place fish on a platter or individual plates. Spoon sauce over fillets and garnish with lemon.

Yields 4 servings

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