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Serves/Makes: 4

Ingredients:

• 1 pound (454 g) sole or haddock fillets
• 1 egg, slightly beaten
• 1/4 cup (60 mL) low fat milk
• 1 1/3 cups (330 mL) whole wheat breadcrumbs
• 1 teaspoon (5 mL) oregano or basil
• 1/4 teaspoon (1 mL) sea salt
• 1/4 teaspoon (1 mL) pepper
• 2 teaspoons (10 mL) lemon juice
• 2 tablespoons (30 mL) water
• 1 tablespoon (15 mL) melted margarine or butter
• Minced blanched almonds
• Minced green onions

How to cook:

• Preheat oven to 425°F (220°C).
• Into a shallow, large enough to dip fish fillets, bowl, beat together egg and milk.
• Onto a plate, mix together breadcrumbs, oregano or basil, sea salt and pepper.
• Dip fish fillets into milk mixture then coat with breadcrumbs mixture.
• Lay coated fish fillets side-by-side onto a greased (with a non-stick spray or shortening) baking sheet.
• Into a small bowl, mix together lemon juice, water and melted margarine or butter.
• Pour lemon juice mixture all over fish fillets sprinkle with minced almonds and green onions (see below), to taste.
• Bake into preheated oven, uncovered, for approximately 10 minutes, until fish flesh is longer translucent.
• If desired, wait after baking to sprinkle fish fillets with green onions.

Note:

Excellent, healthy lunch or supper!

Comments:

The Healthy Sole Filet with Almonds is a very affordable dish. Great tasting food is easy to cook and is also healthy.

This recipe for Healthy Sole Filet with Almonds serves/makes: 4

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Main Ingredient: Sole
Preparation Method: Baked