Fish

Company's Coming - Healthy Lemon Sole takes 10 minutes to prepare.

Company's Coming - Healthy Lemon Sole takes 8 minutes to cook.

Company's Coming - Healthy Lemon Sole makes 1 servings.

The ingredients for Company's Coming - Healthy Lemon Sole are:

* 6 Filets of sole (approx wght 110g each)
* 1 cup bread crumbs
* 1 tbsp lemon zest (approx the zest of 1 small lemon)
* 1 large egg
* Salt to taste
* Pepper to taste
* Pam Spray (2-4 seconds)

Here is how you make Company's Coming - Healthy Lemon Sole:

* Preheat oven to 400 degrees* Grease a baking sheet (with sides) with Pam spray* In a medium-sized shallow bowl, mix bread crumbs, lemon zest, salt and pepper thoroughly* In another medium sized shallow bowl, beat egg* Dip each filet into the egg and then coat well on both sides with bread crumb mixture and place on greased baking sheet* Bake in oven for 6-8 minutes - cooking times will vary by appliance - check that the fish is cooked (white and flaky) by cutting it with a fork or knifeMakes 6 servings*Note - my boyfriend and I found this recipe dry and a little bland; I would recommend adding maybe some paprika and grated parmesan to the bread crumb mix and pan frying it in a little bit of olive oil. Alternately, I made sandwiches with the leftovers using some light mayo and light cheese and it wasn't bad. :) Number of Servings: 1Recipe submitted by SparkPeople user INSPIREDBYCHJ.

The nutritional information for Company's Coming - Healthy Lemon Sole is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 1,058.8

• Total Fat: 14.3 g
• Cholesterol: 707.5 mg
• Sodium: 2,412.1 mg
• Total Carbs: 84.7 g
• Dietary Fiber: 4.0 g
• Protein: 141.1 g