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Panko Crusted Petrale Sole with Basil, Garlic and Orange

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  • Prep 10 min
  • Total 20 min
  • Servings 4
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Dinner ready in 20 minutes! Enjoy crispy sole fish made with Progresso® bread crumbs.
By Betty Crocker Kitchens
Updated Sep 6, 2012
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Ingredients

Sole

  • 1/2 cup Gold Medal™ all-purpose flour
  • 4 1/2 teaspoons California chili powder
  • 1 tablespoon gray salt
  • 1 teaspoon freshly ground black pepper
  • 3 eggs, well beaten
  • 1 1/2 cups Progresso™ panko crispy bread crumbs
  • 1 lb petrale sole or other thin white fish fillets (8 to 12 fillets), cleaned, skinned
  • 1/3 to 1/2 cup extra-virgin olive oil

Garnish

  • 2 tablespoons thinly sliced garlic
  • 1 serrano or jalapeño chile, thinly sliced (about 1 tablespoon)
  • Gray salt and freshly ground black pepper, if desired
  • 1 1/2 cups fresh basil leaves
  • 1 tablespoon grated orange peel
Make With
Gold Medal Flour

Steps

  • 1
    In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls. Place flour mixture in first dish. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
  • 2
    In 12-inch nonstick skillet, heat 1/3 cup of the oil over high heat. Add half of the fillets; cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other sides 1 minute. Remove from skillet to warmed serving platter; cover to keep hot. Cook remaining fillets, adding more oil if necessary.
  • 3
    Add garlic and chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
  • 4
    Arrange fillets on serving platter or individual plates; top with the basil, garlic and orange mixture.

Nutrition

550 Calories, 28g Total Fat, 29g Protein, 45g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
550
Calories from Fat
250
Total Fat
28g
43%
Saturated Fat
4g
21%
Trans Fat
0g
Cholesterol
210mg
71%
Sodium
2130mg
89%
Potassium
450mg
13%
Total Carbohydrate
45g
15%
Dietary Fiber
2g
8%
Sugars
3g
Protein
29g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
6%
6%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 3 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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