Best Panko Sole Recipes
PANKO CRUSTED PETRALE SOLE WITH BASIL, GARLIC AND ORANGE
Dinner ready in 20 minutes! Enjoy crispy sole fish made with Progresso® bread crumbs.
Provided by By Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 13
Steps:
- In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
- In 12-inch nonstick skillet, heat 1/3 cup of the oil over high heat. Add half of the fillets; cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other sides 1 minute. Remove from skillet to warmed serving platter; cover to keep hot. Cook remaining fillets, adding more oil if necessary.
- Add garlic and chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
- Arrange fillets on serving platter or individual plates; top with the basil, garlic and orange mixture.
Nutrition Facts : Calories 550, Carbohydrate 45 g, Cholesterol 210 mg, Fat 3 1/2, Fiber 2 g, Protein 29 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 2130 mg, Sugar 3 g, TransFat 0 g
PANKO SOLE
Steps:
- 1. Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius). 2. Mix the olive oil, mustard, and lemon juice and dredge the fillets in this mixture to coat them completely. 3. Mix the panko with the lemon peel, paprika, mustard seeds, and salt to taste. Mix well to blend ingredients. Dredge the fillets in the panko and press onto the fish to coat all sides. 4. Place the fish on a lightly oiled baking sheet. Bake for about 8 minutes, or until fish is cooked through and crust is lightly crispy.
PANKO-CRUSTED SOLE WITH BASIL, GARLIC AND ORANGE
I found this recipe on the Progresso website. I haven't had a chance to try it, but it sounds interesting. This recipe contains panko-crusted sole (or other thin white fish fillets) and is garnished with a mixture of garlic, serrano or jalapeno chiles, basil and grated orange peel.
Provided by Crafty Lady 13
Categories < 30 Mins
Time 22m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
- In 12-inch nonstick skillet, heat 1/3 cup oil over high heat. Add half of the fillets, cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other side about 1 minute. Remove from skillet to warmed serving platter, cover to keep hot. Cook remaining fillets, adding more oil if neccesary. Move remaining cooked fillets to platter, cover to keep hot.
- Add garlic an chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
- Arrange fillets on serving platter or individual plates, top with the basil, garlic and orange mixture.
Nutrition Facts : Calories 557.2, Fat 26, SaturatedFat 4.6, Cholesterol 213.1, Sodium 472.9, Carbohydrate 45.9, Fiber 4.3, Sugar 3.2, Protein 34.3
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