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Sole with Savory Bread Crumb Topping and Roasted Asparagus

Sole with Savory Bread Crumb Topping and Roasted Asparagus


1 bunch asparagus (about 1 pound)
4 teaspoons olive oil
½ teaspoon salt
1 medium clove garlic
2 slices whole-wheat sandwich bread
1 ½ teaspoons unsalted butter
1 medium lemon
½ teaspoon dried oregano
4 sole fillets or other thin, flaky white fish (6 ounces each)
2 tablespoons fresh Italian parsley leaves


Preheat the oven to 425F.

Trim the asparagus spears, then place them in a baking dish. Toss with 2 teaspoons of the olive oil and [1/4] teaspoon of the salt. Roast until they are crisp-tender, 10 to 15 minutes depending on the thickness of the spears.

Meanwhile, place the garlic in a food processor and pulse until chopped. Cut off and discard the crusts from the bread, then add the bread to the processor and pulse until fine crumbs are formed.

Heat the remaining 2 teaspoons oil and the butter together in a medium skillet over medium heat. While the oil is heating, finely zest the lemon until you get about 1 teaspoon of zest.

Add the garlic and bread crumbs to the skillet and cook, stirring frequently, until the garlic is fragrant and the crumbs are toasted, 2 to 3 minutes. Remove from the heat and stir in the lemon zest, oregano, and the remaining ¼ teaspoon salt.

Arrange the fish fillets on an aluminum foil–lined baking sheet. Squeeze the juice of half of the lemon over the fish, then press the bread crumb mixture on top. Bake until the fish is just opaque and flakes easily with a fork, about 8 minutes. While the fish is cooking, chop the parsley.

To serve, arrange the fish on serving plates with the asparagus alongside. Sprinkle with the juice from the remaining lemon half and the parsley before serving.

Makes 4 servings

Serving size: 1 fish fillet and about 6 spears asparagus

Calories 270; Total Fat 9g (Sat Fat 2g, Mono Fat 4.3g, Poly Fat 1.2g); Protein 37g; Carb 12g; Fiber 4g; Cholesterol 85mg; Sodium 500mg

Excellent Source of: Folate, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin K

Good Source of: Copper, Fiber, Iron, Pantothenic Acid, Riboflavin, Zinc

Copyright 2016 Ellie Krieger All rights reserved


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