BREADED SOLE RECIPES

Name: Air-Fryer Crumb-Topped Sole
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings.
Ingredients: 3 tablespoons reduced-fat mayonnaise; 3 tablespoons grated Parmesan cheese, divided; 2 teaspoons mustard seed; 1/4 teaspoon pepper; 4 sole fillets (6 ounces each); 1 cup soft bread crumbs; 1 green onion, finely chopped; 1/2 teaspoon ground mustard; 2 teaspoons butter, melted; Cooking spray

AIR-FRYER CRUMB-TOPPED SOLE RECIPE: HOW TO MAKE IT

Air-Fryer Crumb-Topped Sole Recipe: How to Make It image

Looking for a low-carb supper that's ready in a flash? These buttery sole fillets are covered with a rich sauce and topped with toasty bread crumbs. They're super speedy thanks to your air fryer. —Taste of Home Test Kitchen

Provided by Taste of Home

Categories Dinner

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 4 servings.

Number Of Ingredients 10

Ingredients

3 tablespoons reduced-fat mayonnaise
3 tablespoons grated Parmesan cheese, divided
2 teaspoons mustard seed
1/4 teaspoon pepper
4 sole fillets (6 ounces each)
1 cup soft bread crumbs
1 green onion, finely chopped
1/2 teaspoon ground mustard
2 teaspoons butter, melted
Cooking spray

Steps:

Preheat air fryer to 375°. Combine mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. , Place fish in a single layer on greased tray in air-fryer basket. Cook until fish flakes easily with a fork, 3-5 minutes. , Meanwhile, in a small bowl, combine bread crumbs, onion, ground mustard and remaining 1 tablespoon cheese; stir in butter. Spoon over fillets, patting gently to adhere; spritz topping with cooking spray. Cook until golden brown, 2-3 minutes longer. If desired, sprinkle with additional green onions.

Nutrition Facts : Calories 233 calories, FatContent 11g fat (3g saturated fat), CholesterolContent 89mg cholesterol, SodiumContent 714mg sodium, CarbohydrateContent 8g carbohydrate (1g sugars, FiberContent 1g fiber), ProteinContent 24g protein.

RACHAEL'S FISH FRANCESE | RECIPE - RACHAEL RAY SHOW

Rachael's Fish Francese | Recipe - Rachael Ray Show image

Rach's lightly battered fish fillets get topped with a creamy white wine sauce.

Provided by Rachael Ray

Number Of Ingredients 13

Ingredients

1 cup flour
1 teaspoon garlic powder
Salt and pepper
4 large eggs
1 lemon
zested and sliced
½ cup grated parmigiano-reggiano cheese
3 tablespoons extra-virgin olive oil (EVOO)
4 (6 to 8 ounce) sole or tilapia fillets
6 tablespoon butter
¼ cup white wine
Wondra flour
to thicken

Steps:

In a shallow dish, add the flour and garlic powder; season with salt and pepper
In another shallow dish, season the eggs with salt, pepper, lemon zest, and parmigiano-reggiano, and beat until blended
In a large nonstick skillet, heat the oil, three turns of the pan, over medium to medium-high
Dredge the fish in the flour, then coat in the egg
Working in batches, cook the fish until deep golden, 2 to 3 minutes per side
In a separate pot, melt down butter, add white wine and lemon slices, and thicken with Wondra
Parmesan-Crusted Sole

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