(Since 1999)
RECIPE SECTION - Over 10,000 Recipes


 You are here > Home > Recipes >

SEAFOOD RECIPESFISH Recipes pg 2SOLE RECIPES >>>>> >  Tomato Topped Sole Fillets



From Amateur & Basic Cooking Classes to Professional Chef Training & Degrees -  Associates, Bachelors & Masters
More than 1,000 schools & classes listed for all 50 States, Online and Worldwide



4 servings, each serving equals one 5 A Day serving


    • 2 Fresh tomatoes (large — approx. 1 lb)
    • 3 tsp Vegetable oil, divided
    • 1½ lbs Flounder, sole, or perch fillets
    • 2 Tbsp Lemon juice
    • 1/8 tsp Ground black pepper
    • 2 Tbsp Seasoned dry bread crumbs
    • 1 Tbsp Parmesan cheese, grated


Preheat oven to 350 F.

Use tomatoes held at room temperature until fully ripe

Core tomatoes; cut in 1 inch slices; set aside.

Brush 1 tsp. oil over the bottom of a 13 x 9 inch baking dish.

Arrange tomato slices in a single layer in dish, overlapping slightly.

Fold fillets in half crosswise; place on tomatoes.

Sprinkle with lemon juice and black pepper.

In a small bowl combine bread crumbs, Parmesan cheese and remaining 2 tsp. oil; sprinkle on fish.

Bake, uncovered, until fish flakes easily with a fork, 20 to 25 minutes.

Nutritional analysis per serving: Calories 217, Fat 6g, Calories from Fat 26%, Cholesterol 85mg, Fiber 1g, Sodium 187mg.

Source: Produce for Better Health
Fish Recipes

Please feel free to link to any pages of from your website.  For permission to use any of this content please E-mail:
All contents are copyright © 1990 - 2016 James T. Ehler and unless otherwise noted.
All rights reserved.  You may copy and use portions of this website for non-commercial, personal use only.  Any other use of these materials without prior written authorization is not very nice and violates the copyright.     Please take the time to request permission.



  Home   |   About & Contact   |   Recipe Index   |   Kitchen Tips   |   Cooking Contests   |   Other Links Logo



Popular Pages

Free magazines