Mustard Panko Crusted Sole

As I have confessed throughout this blog, cooking fish is not my forte; however, when I succeed in making a delicious meal, I like to share my success! Hence, I urge you to try this recipe for sole. I found wild sole at my grocery store and used that. However, I am certain that you could use a thicker fish like halibut and adjust the cooking time. If you are watching your carb intake, try substituting almond meal for the bread crumbs.   



  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • 2 tablespoons lemon juice
  • 4 thin sole fillets
  • 1 1/2 cups panko
  • 1 1/2 teaspoons finely grated fresh lemon peel
  • 1 teaspoon paprika
  • 3/4 teaspoon mustard seeds
  • salt (to taste)

Preheat oven to 450 degrees. Mix the olive oil, mustard and lemon juice and dredge the fillets in this mixture to coat them completely. 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. Place the fish on a lightly lined baking sheet. Bake for about 8 minutes, or until fish is cooked through and crust is lightly crispy. Makes 4 servings. 



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