Parmesan-Encrusted Sole Filet
What’s for dinner? Sole is a common market name for several species of flatfish landed in Massachusetts—including grey sole (witch flounder), lemon sole (blackback flounder), yellowtail sole, and fluke (summer flounder). These local species are not only delicious but also sustainably managed and responsibly harvested.
This recipe for Parmesan-Encrusted Sole is a family favorite in the making. It cooks in just 8 minutes and pairs perfectly with a crisp green bed of arugula and a side of steamed broccoli. A little lemon and fresh parsley take it over the top. Aren’t we lucky?
Ingredients
Serves 2–4
- 1–1½ lbs sole fillets (at least ¼ lb per person)
- ½ cup panko or plain breadcrumbs
- 1 cup grated Parmesan cheese
- 4 tablespoons melted butter
- Salt and pepper, to taste
- Lemon slices, for serving
- Fresh parsley, chopped
- Arugula, for plating
- 1 head of broccoli, steamed
Instructions
- Preheat the Oven.
Set your oven to 450°F and lightly oil a sheet pan. - Prepare the Crust Mixture.
In a bowl, mix the panko breadcrumbs and grated Parmesan. Season the sole fillets with salt and pepper. Dip each fillet in the melted butter, then press into the breadcrumb mixture to coat fully. - Bake.
Place the breaded fillets on the prepared sheet pan. Bake for 8 minutes, or until the fish is golden and flakes easily with a fork. - Steam the Broccoli.
While the fish bakes, steam the broccoli until bright green and tender (about 5–7 minutes). - Plate and Serve.
Arrange a small bed of arugula on each plate. Place a baked sole filet on top. Add steamed broccoli on the side, sprinkle with fresh parsley, and serve with lemon slices for squeezing.
Simple, Sustainable, and So Delicious
With just a handful of ingredients and a short cook time, this parmesan-encrusted sole recipe makes local fish the star of the plate. It’s a fast, healthy, and satisfying way to bring the flavor of the coast to your dinner table.
Got a go-to coating for fish or a favorite way to prepare sole? Let us know in the comments!
