Parmesan Dover Sole with Lemon Sauce

2013-12-23
sole
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This is a great way to prepare fish. I used Dover sole, but any mild tasting fish would work.

Ingredients

  • 1 1/2 c. panko breadcrumbs
  • 2 tsp. olive oil
  • 1/2 c. freshly grated Parmesan cheese
  • 1 tsp. garlic salt
  • 1/2 -1 tsp. Tony Chachere's Creole Sesaoning
  • 1/4 - 1/2 teaspoon freshly ground black pepper
  • 3 T. white whole-wheat flour, King Arthur Flour
  • 1 large egg
  • 2 tsp. water
  • 2 tsp. Grey Poupon Country Dijon mustard
  • 3/4 - 1 lb. wild caught Dover Sole, carefully rinsed and patted dry
  • Lemon Sauce: 1/2 c. lowfat Greek yogurt
  • 1/2 c. mayonnaise
  • 1 T. chopped fresh parsley, curly or flat leaf
  • 2 tsp. Meyer lemon juice
  • 1 tsp. Grey Poupon Country Dijon mustard
  • 1/2 - 1 tsp. dried dill
  • salt and fresh ground pepper to taste

Method

Step 1

Preheat oven to 450 degrees. Line a cooking sheet with parchment paper.

Step 2

Add breadcrumbs to a saute pan and lightly toast; slowly drizzle in oil while continuing to stir until crumbs just begin to turn a bit brown. Remove from heat and stir in cheese and spices. Continue to stir for a few seconds just until the mixture stops browning.

Step 3

Set up a three dish station: first station has flour; second one has beaten egg, water and mustard; third one has crumb mixture. Lightly flour the fish, then egg coat then coat with the bread crumb mixture and set on baking sheet. Bake for 8 - 10 minutes.

Step 4

For Sauce: Mix all the ingredients listed and chill until ready to serve.

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