Herb-Crusted Sole Rolls
Delight in the delicate flavors of tender sole, wrapped in a savory herb and garlic crust that provides a delightful crunch. Infused with fresh dill and a hint of lemon zest, these rolls bring a refreshing twist to a classic 1980s favorite. The combination of rich, creamy mayonnaise with the buttery whole wheat crumb topping creates a dish that is both nostalgic and contemporary, perfect for a cozy dinner for two or an elegant gathering.
2
Servings
250
Calories
9
Ingredients
Ingredients
sole fillet
1/2 lb (approximately 4 fillets)
mayonnaise
1 tablespoon (spreadable)
salt
1/4 teaspoon (fine)
fresh ground black pepper
1/4 teaspoon (to taste)
whole wheat bread
1/2 slice (toasted and torn into pieces)
garlic
1 clove (peeled)
butter
2 teaspoons (softened)
chopped fresh dill
2 tablespoons (finely chopped)
lemon zest
1 teaspoon (freshly grated)
Instructions
1
Preheat the oven to 450°F (232°C). Lightly coat an eight-inch baking dish with nonstick cooking spray and set it aside.
2
Gently pat the sole fillets dry using paper towels to remove excess moisture.
3
Generously spread a layer of mayonnaise on the broader half of each fillet, and sprinkle with salt and pepper.
4
In a food processor, add the toasted bread pieces and pulse until they form fine crumbs.
5
With the processor running, drop in the garlic clove to finely chop.
6
Add the softened butter, chopped fresh dill, and freshly grated lemon zest to the processor. Blend until the mixture is evenly combined.
7
Distribute the herb and bread crumb mixture evenly over the mayonnaise-coated portion of the fillets.
8
Fold the narrow end of each fillet over the crumb mixture to create a roll.
9
Arrange the rolled fillets seam-side down in the prepared baking dish.
10
Bake in the preheated oven for 10 minutes, or until the sole easily flakes with a fork.
11
Serve the herb-crusted sole rolls hot, accompanied by steamed rice, broccoli, and fresh lemon wedges for squeezing over the dish.
Nutrition Information
13g
Fat
9g
Carbs
20g
Protein
1g
Fiber
400mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is Herb-Crusted Sole Rolls?
Herb-Crusted Sole Rolls are a delicate seafood dish featuring tender sole fillets wrapped around a savory garlic and herb crust, often served with lemon and fresh dill.
How many servings does this recipe provide?
This recipe is designed to serve 2 people.
What is the recommended oven temperature for baking sole rolls?
The oven should be preheated to 450°F (232°C) for optimal baking.
How long should the sole fillets bake?
The fillets should bake for approximately 10 minutes, or until the fish easily flakes with a fork.
What ingredients are needed for the herb crust?
The crust includes whole wheat bread crumbs, garlic, softened butter, fresh dill, and lemon zest.
How many calories are in one serving of Herb-Crusted Sole Rolls?
Each serving contains approximately 250 calories.
What type of fish is used in this recipe?
This recipe specifically uses sole fillets, requiring about 1/2 lb for two servings.
Is this recipe high in protein?
Yes, each serving provides 20g of protein.
Why is mayonnaise used in this recipe?
Mayonnaise is spread on the fillets to add richness and help the herb-crumb mixture adhere to the fish.
What are some recommended side dishes for this meal?
It is best served hot with steamed rice, broccoli, and fresh lemon wedges.
How do I prepare the bread crumbs for the coating?
Pulse toasted whole wheat bread in a food processor until it forms fine crumbs.
Do I need to grease the baking dish?
Yes, lightly coat an eight-inch baking dish with nonstick cooking spray before adding the rolls.
What is the origin or style of this recipe?
This dish is inspired by Canadian cuisine and is a classic favorite from the 1980s.
How much fat is in a serving of this dish?
There are 13g of fat per serving.
What should I do with the sole fillets before seasoning them?
Gently pat the sole fillets dry with paper towels to remove any excess moisture.
How is the garlic incorporated into the recipe?
A peeled garlic clove is dropped into the food processor with the bread crumbs to be finely chopped and blended.
What is the carbohydrate content per serving?
There are 9g of carbohydrates per serving.
How do I form the rolls?
Spread the mixture on the broader half of the fillet, then fold the narrow end over the mixture and place it seam-side down.
Can I use fresh herbs in this recipe?
Yes, the recipe specifically calls for 2 tablespoons of finely chopped fresh dill.
How much sodium is in this recipe?
The sodium content is 400mg per serving.
Is there any fiber in this dish?
Yes, there is 1g of fiber per serving, primarily from the whole wheat bread crumbs.
What kind of lemon flavor is added to the crust?
The crust uses 1 teaspoon of freshly grated lemon zest for a bright citrus flavor.
Is the butter used in the crust melted or softened?
The recipe calls for 2 teaspoons of softened butter to be blended into the herb mixture.
What size baking dish is needed?
An eight-inch baking dish is the recommended size.
How many sole fillets are used for 1/2 pound?
The 1/2 lb amount typically consists of approximately 4 fillets.
Is the black pepper pre-ground or fresh?
The recipe suggests using 1/4 teaspoon of fresh ground black pepper.
Does this recipe contain sugar?
No, the sugar content is listed as null/negligible for this recipe.
What is the texture of the finished dish?
The dish features tender, flaky fish with a savory, crunchy bread crumb topping.
How much salt is added to the fish?
The recipe calls for 1/4 teaspoon of fine salt to be sprinkled over the mayonnaise layer.
Is this a fast recipe to prepare?
Yes, with only 10 minutes of baking time and simple assembly, it is considered an easy dinner.