Broiled Sole with Parmesan Olive Topping
Delight your taste buds with this easy and elegant recipe for Broiled Sole with Parmesan Olive Topping. Perfectly tender sole fillets are topped with a savory blend of briny black olives, nutty Parmesan cheese, crunchy breadcrumbs, and a bright hint of lemon zest, then quickly broiled to golden perfection. This 15-minute prep, 8-minute cook dish brings a Mediterranean flair to your table and is ideal for weeknights or dinner parties alike. The vibrant topping, enriched with fresh parsley and garlic, elevates the mild, flaky fish, while a squeeze of fresh lemon juice adds a zesty finish. Low in calories yet high in flavor, this broiled fish recipe is a healthy, gluten-friendly option when paired with simple, gluten-free breadcrumbs. Serve with a side of seasonal vegetables or a crisp salad for a wholesome seafood meal that’s sure to impress.
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Ingredients
- 4 pieces sole fillets
- 2 tablespoons olive oil
- 0.25 cup black olives, pitted and chopped
- 0.25 cup grated Parmesan cheese
- 0.25 cup breadcrumbs
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley, chopped
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 pieces lemon wedges
Directions
Step 1
Preheat your broiler to high and position the oven rack about 6 inches from the heat source. Line a baking sheet with foil and lightly grease it with olive oil or cooking spray.
Step 2
Pat the sole fillets dry with paper towels and place them on the prepared baking sheet. Brush both sides of the fillets with 1 tablespoon of olive oil and season with a pinch of salt and black pepper.
Step 3
In a medium bowl, combine the chopped black olives, grated Parmesan cheese, breadcrumbs, lemon zest, parsley, minced garlic, 0.5 teaspoon of salt, and 0.25 teaspoon black pepper. Stir in the remaining 1 tablespoon of olive oil to moisten the mixture.
Step 4
Evenly distribute the Parmesan olive topping over each sole fillet, pressing down lightly to adhere the mixture to the fish.
Step 5
Place the baking sheet under the broiler and cook for about 6-8 minutes, or until the fish is opaque and flakes easily with a fork, and the topping is golden brown and crisp.
Step 6
Remove the fish from the oven and let it rest for 2 minutes. Serve immediately with lemon wedges on the side for squeezing over the top.
Nutrition Facts
| Serving size | (581.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 811.0 |
| Total Fat 49.4g | 0% |
| Saturated Fat 11.0g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 2640.4mg | 0% |
| Total Carbohydrate 29.0g | 0% |
| Dietary Fiber 4.4g | 0% |
| Total Sugars 2.7g | |
| Protein 68.7g | 0% |
| Vitamin D 400IU | 0% |
| Calcium 389.5mg | 0% |
| Iron 4.5mg | 0% |
| Potassium 1360.9mg | 0% |
Source of Calories