Directions:
- Preheat oven to 360 degrees F.
- To prepare plum tomatoes, core and score tomato and place in boiling water. Cook tomatoes for approximate 1 minute. Peel skin off and remove seeds. Dice meat into small pieces. In a saute pan, cook garlic in olive oil until golden brown. Then add tomatoes and cook 30 seconds more. Add salt and pepper, to taste.
- To assemble, place filet of sole on a sizzler plate and sprinkle with parsley, salt and pepper. Place tomato mixture and toasted bread crumbs on top of fish. Bake for 10 minutes. Remove from oven and prepare the sauce mixing together the juice from the fish, lemon juice, butter, parsley, salt and pepper.
- Professional Recipe: This recipe was provided by a chef, restaurant or culinary professional and makes a large quantity. The Food Network Kitchens chefs have not tested this recipe in the proportions indicated and therefore cannot make any representation as to the results.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 278.24 Kcal (1165 kJ) | ||
| Calories from fat | 166.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.54g | 29% | |
|---|---|---|---|
| Cholesterol | 58.46mg | 19% | |
| Sodium | 199.47mg | 8% | |
| Potassium | 671.93mg | 14% | |
| Total Carbs | 21.71g | 7% | |
| Sugars | 8.13g | 33% | |
| Dietary Fiber | 3.57g | 14% | |
| Protein | 8.14g | 16% | |
| Vitamin C | 45.7mg | 76% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 1.1mg | 6% | |
| Calcium | 75mg | 7% | |
| Amount Per 100 g | |||
| Calories | 89.1 Kcal (373 kJ) | ||
| Calories from fat | 53.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.94g | 29% | |
|---|---|---|---|
| Cholesterol | 18.72mg | 19% | |
| Sodium | 63.87mg | 8% | |
| Potassium | 215.16mg | 14% | |
| Total Carbs | 6.95g | 7% | |
| Sugars | 2.6g | 33% | |
| Dietary Fiber | 1.14g | 14% | |
| Protein | 2.61g | 16% | |
| Vitamin C | 14.6mg | 76% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.4mg | 6% | |
| Calcium | 24mg | 7% | |
* 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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