Crumb-Topped Sole Recipe

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Crumb-Topped Sole
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  1. Combine the mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets. Place on a broiler pan coated with cooking spray. Broil 4 in. from the heat for 3-5 minutes or until fish flakes easily with a fork.
  2. Meanwhile, in a small bowl, combine the bread crumbs, onion, ground mustard and remaining cheese; stir in butter. Spoon over fillets; spritz topping with cooking spray. Broil 1-2 minutes longer or until golden brown. Yield: 4 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 204.96 Kcal (858 kJ)
Calories from fat 72.69 Kcal
% Daily Value*
Total Fat 8.08g 12%
Cholesterol 84.26mg 28%
Sodium 751.99mg 31%
Potassium 301.53mg 6%
Total Carbs 8.23g 3%
Sugars 2.06g 8%
Dietary Fiber 0.81g 3%
Protein 23.44g 47%
Vitamin C 0.5mg 1%
Iron 0.7mg 4%
Calcium 152.6mg 15%
Amount Per 100 g
Calories 102.3 Kcal (428 kJ)
Calories from fat 36.28 Kcal
% Daily Value*
Total Fat 4.03g 12%
Cholesterol 42.05mg 28%
Sodium 375.32mg 31%
Potassium 150.49mg 6%
Total Carbs 4.11g 3%
Sugars 1.03g 8%
Dietary Fiber 0.41g 3%
Protein 11.7g 47%
Vitamin C 0.2mg 1%
Iron 0.3mg 4%
Calcium 76.2mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.6
  • 5

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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