Dinner ready in 20 minutes! Enjoy crispy sole fish made with Progresso® bread crumbs.
Panko Crusted Petrale Sole with Basil, Garlic and Orange
- Prep Time 10 min
- Total 20 min
- Servings 4
- Ingredients 13
Ingredients
Sole
- 1/2 cup Gold Medal™ all-purpose flour
- 4 1/2 teaspoons California chili powder
- 1 tablespoon gray salt
- 1 teaspoon freshly ground black pepper
- 3 eggs, well beaten
- 1 1/2 cups Progresso™ panko crispy bread crumbs
- 1 lb petrale sole or other thin white fish fillets (8 to 12 fillets), cleaned, skinned
- 1/3 to 1/2 cup extra-virgin olive oil
Garnish
- 2 tablespoons thinly sliced garlic
- 1 serrano or jalapeño chile, thinly sliced (about 1 tablespoon)
- Gray salt and freshly ground black pepper, if desired
- 1 1/2 cups fresh basil leaves
- 1 tablespoon grated orange peel
Make With
Gold Medal Flour
Instructions
-
Step1In 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.
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Step2In 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.
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Step3Add 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.
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Step4Arrange fillets on serving platter or individual plates; top with the basil, garlic and orange mixture.
Nutrition
550
Calories
28g
Total Fat
29g
Protein
45g
Total Carbohydrate
3g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 550
- Calories from Fat
- 250
- Total Fat
- 28g
- 43%
- Saturated Fat
- 4g
- 21%
- Trans Fat
- 0g
- Cholesterol
- 210mg
- 71%
- Sodium
- 2130mg
- 89%
- Potassium
- 450mg
- 13%
- Total Carbohydrate
- 45g
- 15%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 3g
- Protein
- 29g
% Daily Value*:
- Vitamin A
- 30%
- 30%
- Vitamin C
- 6%
- 6%
- Calcium
- 8%
- 8%
- Iron
- 15%
- 15%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 3 1/2 Fat;Carbohydrate Choice
3
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