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Baked and Breaded Sole

Baked and Breaded Sole

with Buttered Potatoes and Carrots

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So you think you're fancy, huh? Well, here’s an elegant fish recipe worthy of the upper crust—literally. The sole fillets are topped with an herbed panko and Parmesan crust that gets nicely browned in the oven. It looks pretty highfalutin, but really, making it is as easy as can be.

Tags:Eat FirstFamily friendlyChild friendlyContains shellfish
Allergens:FishWheatMilk

Produced in a facility that processes milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybean.

Total Time35 minutes
Cooking difficultyEasy
Ingredients

serving 4 people

Ingredientsarrow down iconarrow down icon

serving 4 people

24 ounce

Sole

(ContainsFish)

24 ounce

Yukon Gold Potatoes

3 unit

Carrots

1 unit

Lemon

2 clove

Garlic

¼ ounce

Parsley

2 teaspoon

Herbes de Provence

½ cup

Panko Breadcrumbs

(ContainsWheat)

½ cup

Parmesan Cheese

(ContainsMilk)

Not included in your delivery

4 teaspoon

Olive Oil

2 tablespoon

Butter

(ContainsMilk)

unit

Salt

unit

Pepper

Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)2134 kJ
Calories510 kcal
Fat19 g
Saturated Fat7 g
Carbohydrate49 g
Sugar9 g
Dietary Fiber9 g
Protein43 g
Cholesterol115 mg
Sodium430 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
Utensilsarrow down iconarrow down icon
Baking Sheet
Small Bowl
Large Bowl
Instructionsarrow up iconarrow up icon
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1

Wash and dry all produce. Preheat oven to 400 degrees. Peel carrots, then cut into 2-inch lengths. Cut each piece into ½-inch-thick wedges. Cut potatoes into ½-inch cubes. Toss carrots and potatoes with a drizzle of olive oil and a pinch of salt and pepper on a baking sheet. Roast in oven until tender, about 25 minutes, tossing halfway through.

2

Mince or grate the garlic. Zest lemon, then cut into wedges. Finely chop parsley.

3

In a a small bowl, combine Parmesan, herbs de Provence, 1 tsp lemon zest, panko, garlic, and a drizzle of olive oil. Season with salt and pepper.

4

Pat sole dry with a paper towel, then place on a lightly oiled baking sheet. Brush with a drizzle of olive oil and season with salt and pepper. Press crust mixture into tops of fillets to adhere. Bake in oven until fish is opaque and crust is lightly browned, 8-10 minutes. TIP: For an extra-crispy crust, heat broiler and broil fillets until crust is a deep golden, about 1 minute.

5

Once potatoes and carrots are done, transfer to a large bowl along with 2 TBSP butter and a large pinch of parsley. Toss to combine and melt butter. Season with salt and pepper.

6

Divide veggies between plates and serve with sole. Garnish with remaining parsley and serve with lemon wedges for squeezing over.