Directions:
- Preheat oven to 450 F; spray an eight-inch baking dish with nonstick cooking spray and set aside.
- With paper towel, pat fish dry.
- Spread mayo on the broad half of each fillet and season with the salt and pepper.
- Tear toast into pieces and place in a food processor; whirl toast until it is in crumbs.
- With processor running, drop garlic clove down chute and let process until chopped.
- Add butter, dill and lemon zest to processor and process until combined.
- Sprinkle this crumb mixture evenly over the fillets where you spread the mayo, then fold the narrow end of the fillets over the crumb mixture to form a roll.
- Place in prepared pan and bake in preheated oven for 10 minutes, or until the sole flakes when tested with a fork.
- Serve with steamed rice, broccoli, and fresh lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 182.81 Kcal (765 kJ) | ||
| Calories from fat | 103.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.54g | 18% | |
|---|---|---|---|
| Cholesterol | 64.09mg | 21% | |
| Sodium | 707.37mg | 29% | |
| Potassium | 214.35mg | 5% | |
| Total Carbs | 4.35g | 1% | |
| Sugars | 0.58g | 2% | |
| Dietary Fiber | 0.48g | 2% | |
| Protein | 14.66g | 29% | |
| Vitamin C | 2.1mg | 4% | |
| Iron | 0.4mg | 2% | |
| Calcium | 41.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 134.12 Kcal (562 kJ) | ||
| Calories from fat | 76.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.47g | 18% | |
|---|---|---|---|
| Cholesterol | 47.02mg | 21% | |
| Sodium | 518.95mg | 29% | |
| Potassium | 157.25mg | 5% | |
| Total Carbs | 3.19g | 1% | |
| Sugars | 0.43g | 2% | |
| Dietary Fiber | 0.35g | 2% | |
| Protein | 10.75g | 29% | |
| Vitamin C | 1.5mg | 4% | |
| Iron | 0.3mg | 2% | |
| Calcium | 30.3mg | 4% | |
* 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.
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