Panko Crusted Sole with Basil Garlic and Orange

Delight your taste buds with the vibrant flavors of Panko Crusted Sole with Basil, Garlic, and Orange—a quick and elegant seafood dish perfect for weeknights or special occasions. In this recipe, tender sole fillets are coated in a crispy panko crust infused with fresh basil, zesty orange zest, aromatic garlic, and grated parmesan for a burst of gourmet flavor. With just 15 minutes of prep and a quick bake in the oven, this light yet satisfying dish combines golden crunch with the delicate flakiness of fish. A drizzle of olive oil ensures a beautifully crisp texture, while optional garnishes like fresh basil or a wedge of orange take presentation to the next level. Serve this easy baked sole alongside a refreshing green salad or roasted vegetables for a wholesome, sophisticated meal that shines every time.

Nutriscore Rating: 63/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 1 cup panko breadcrumbs
• 2 tablespoons fresh basil leaves
• 1 tablespoon orange zest
• 2 cloves garlic
• 0.25 cup parmesan cheese (grated)
• 0.33 cup all-purpose flour
• 1 large egg
• 2 tablespoons milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2

In a food processor, combine the panko breadcrumbs, fresh basil leaves, orange zest, garlic, and parmesan cheese. Pulse until the mixture is evenly blended. Transfer the mixture to a shallow dish.

Step 3

Place the flour in a separate shallow dish. Add the salt and black pepper, and mix well.

Step 4

In another shallow dish, crack the egg and whisk it together with the milk until fully combined.

Step 5

Pat the sole fillets dry with a paper towel. Dredge each fillet in the seasoned flour, tapping off any excess.

Step 6

Dip the floured fillet into the egg mixture until coated, then press it into the panko-basil mixture, ensuring an even crust. Place the coated fillet onto the prepared baking sheet. Repeat with the remaining fillets.

Step 7

Drizzle the olive oil over the top of the crusted fillets to help them crisp during baking.

Step 8

Bake in the preheated oven for 10-12 minutes, or until the panko crust is golden brown and the fish flakes easily with a fork.

Step 9

Remove the fillets from the oven and serve immediately. Optionally, garnish with fresh basil or a wedge of orange for added brightness.

Nutrition Facts

Serving size	(692.8g)

Amount per serving	% Daily Value*
Calories	1258.8

Total Fat 61.6g	0%
Saturated Fat 18.7g	0%
Polyunsaturated Fat 4.6g
Cholesterol 449.8mg	0%
Sodium 3967.5mg	0%
Total Carbohydrate 78.8g	0%
Dietary Fiber 4.9g	0%
Total Sugars 5.8g
Protein 98.3g	0%

Vitamin D 466.8IU	0%
Calcium 850.1mg	0%
Iron 7.0mg	0%
Potassium 1498.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.9%

Protein: 31.1%

Carbs: 25.0%