CRUMB-TOPPED SOLE

Crumb-Topped Sole image

Looking for a low-carb supper that's ready in a hurry? These buttery sole fillets have just a dab of rich sauce and are topped with toasty bread crumbs. -Taste of Home Test Kitchen

Provided by Taste of Home

Categories Dinner

Time 15m

Yield 4 servings.

Number Of Ingredients 10

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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
Thinly sliced green onions, optional

Steps:

Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat until fish flakes easily with a fork, 3-5 minutes., Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil until golden brown, 1-2 minutes longer. Sprinkle with green onions if desired.

Nutrition Facts : Calories 267 calories, Fat 10g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 378mg sodium, Carbohydrate 8g carbohydrate (1g sugars, Fiber 1g fiber), Protein 35g protein. Diabetic exchanges