Baked Breaded Sole Fillets With Almonds

FOODISTA
12Ingredients
25Minutes
180Calories

Ingredients

US|METRIC
  • 1 egg (lightly beaten)
  • 1/4 cup 1% milk
  • whole wheat bread crumbs (cups fresh)
  • 1 teaspoon dried basil (or oregano<)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 pound sole fillets
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • 1 tablespoon soft margarine (melted)
  • 3 tablespoons sliced almonds
  • 3 tablespoons green onions (chopped)
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    Made it

    Directions

    1. In shallow dish, combine beaten egg and milk.
    2. On plate, mix crumbs, basil or oregano, salt and pepper.
    3. Dip fish fillets in egg-milk mixture, then in bread crumbs. Arrange in single layer on greased baking sheet. (I used vegetable oil spray to grease.)
    4. Combine lemon juice, water and soft margarine or butter; drizzle over fish. Sprinkle with almonds. Bake, uncovered, in 425F (220C) oven for 10 minutes or until fish is opaque.
    5. Sprinkle with chopped green onions.
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    NutritionView More

    180Calories
    Sodium13% DV300mg
    Fat12% DV8g
    Protein49% DV25g
    Carbs1% DV3g
    Fiber3% DV<1g
    Calories180Calories from Fat70
    % DAILY VALUE
    Total Fat8g12%
    Saturated Fat1g5%
    Trans Fat0.5g
    Cholesterol110mg37%
    Sodium300mg13%
    Potassium500mg14%
    Protein25g49%
    Calories from Fat70
    % DAILY VALUE
    Total Carbohydrate3g1%
    Dietary Fiber<1g3%
    Sugars1g2%
    Vitamin A6%
    Vitamin C10%
    Calcium6%
    Iron4%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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