Panko Crusted Petrale Sole With Basil, Garlic And Orange Recipe

Recipe By Slurrp

Panko Crusted Petrale Sole With Basil, Garlic And Orange is a light and flavorful seafood dish that is perfect for a quick and healthy dinner. The delicate petrale sole fillets are coated in a crispy panko breadcrumb mixture, flavored with fresh basil, garlic, and orange zest. Served with a squeeze of fresh orange juice, this dish is a burst of citrusy goodness.

4.4
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20minstotal
20m.total
Panko Crusted Petrale Sole With Basil, Garlic And Orange
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Ingredients for Panko Crusted Petrale Sole With Basil, Garlic And Orange Recipe

  • 1 Petrale Sole Fillets
  • 1/4 cup Panko Breadcrumbs
  • 0.06 cup Fresh Basil, Chopped
  • 1/2 cloves Cloves Garlic, Minced
  • 1/4 Zest Orange
  • 0.13 teaspoon Salt
  • 0.06 teaspoon Black Pepper
  • 1/4 Large Egg, Beaten
  • as needed Fresh Orange Juice For Serving
  • as needed Fresh Basil Leaves And Orange Slices For Garnish

Directions: Panko Crusted Petrale Sole With Basil, Garlic And Orange Recipe

Cooking Directions

  • STEP 1.Preheat the oven to 425���F and line a baking sheet with parchment paper.
  • STEP 2.In a shallow dish, combine the panko breadcrumbs, basil, garlic, orange zest, salt, and pepper.
  • STEP 3.Dip each sole fillet into the beaten egg, then coat with the breadcrumb mixture.
  • STEP 4.Place the coated fillets on the prepared baking sheet.
  • STEP 5.Bake for 12-15 minutes, or until the fish is cooked through and the breadcrumbs are golden brown.
  • STEP 6.Serve the Panko Crusted Petrale Sole with a squeeze of fresh orange juice.
  • STEP 7.Garnish with fresh basil leaves and orange slices, if desired.

Cooking Tips

  • If petrale sole is not available, you can use other white fish fillets, such as tilapia or cod.
  • For extra crispiness, you can lightly spray the coated fillets with cooking spray before baking.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

Storage and Serving

  • Serve the Panko Crusted Petrale Sole hot as a main dish.
  • Garnish with fresh basil leaves and orange slices for added flavor.
  • Reheat leftovers in the oven or toaster oven until heated through.
Nutrition
value
630
calories per serving
35 g Fat36 g Protein44 g Carbs4 g FiberOther

Current Totals

  • Fat
    35g
  • Protein
    36g
  • Carbs
    44g
  • Fiber
    4g

MacroNutrients

  • Carbs
    44g
  • Protein
    36g
  • Fiber
    4g

Fats

  • Fat
    35g

Vitamins & Minerals

  • Calcium
    279mg
  • Iron
    6mg
  • Vitamin A
    159mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    5mg
  • Vitamin B6
    78mg
  • Vitamin B9
    1659mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    16mg
  • Vitamin E
    5mg
  • Copper
    < 1mcg
  • Magnesium
    100mg
  • Manganese
    1mg
  • Phosphorus
    344mg
  • Selenium
    75mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp