Ingredients
2 cups fresh whole-wheat breadcrumbs
2 teaspoons canola oil
1/3 cup chopped celery
2 tablespoons chopped onion
2 tablespoons chopped fresh dill, divided
1 tablespoon chopped fresh parsley
1 teaspoon freshly grated lemon zest
1 teaspoon lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pound Pacific sole fillets
1/4 cup dry white wine
Instructions
1. Preheat oven to 350°F. Spread breadcrumbs on a baking sheet and bake, stirring occasionally until crisp, 6 to 8 minutes. Transfer to a bowl and set aside.
2. Heat oil in a small nonstick skillet over medium heat. Add celery and onion and sauté until softened, 3 to 5 minutes. Add to the breadcrumbs, along with 1 tablespoon dill, parsley, lemon zest, lemon juice, salt and pepper. Mix well.
3. Arrange half of the sole fillets in a single layer in an ungreased 8-by-8-inch baking dish. Sprinkle the breadcrumb mixture evenly over the fillets and place the remaining fillets over the top. Pour wine over the fillets and cover the dish with foil. Bake until the fish flesh is opaque, 15 to 20 minutes. Garnish with the remaining 1 tablespoon dill.
Nutrition Facts
Per serving: 245 calories;
5 g fat (1 g sat, 2 g mono)
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