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now light roll flake fish sole oven tight juice fresh bowl fillet slice ground vegetable butter pepper lemon

SOLE WITH HERBED TES Cook Time Serves BREADCRUMBS, DIJON AND GARLIC EL, 12 min Co Baked sole filed, rolled and topped with a flavourful breadcrumb mixture. Serve the fish with an array of your favourite vegetables. Recipe can be doubled or further expanded if feeding a larger group. 1/3 cup panko (see Note) 1 medium garlic clove, minced 1/4 tsp dried basil or oregano Pinch red pepper flakes and paprika Salt and ground white pepper, to taste 4 tsp Dijon mustard (divided) 2 tbsp chopped fresh parsley 4 (about 80 to 90 gram each) sole fillets (see Options) 2 tbsp butter, melted 1 tbsp lemon juice Lemon slices, for garnish Note: Panko, coarse Japanese-style breadcrumbs, is sold in Asian foods aisle Options: If only large sole fillets are available buy 2, about 160 to 180 gram ones, and serve one per person, dividing the mustard, panko mixture and other ingredients between them: Method 1. Place panko in a non-stick skillet set over medium heat. Cook and stir a few minutes, until light golden in colour. Remove from the heat, and then stir in the garlic, basil (or oregano), pepper flakes, paprika, salt and pepper. Cool panko mixture to room temperature. 2. Preheat oven to 400 F. Set out a 13 x 9 inch baking pan. Lay the sole filets flat on a work surface. Brush the top of each fillet with 1 tsp Dijon mustard. Now divide and sprinkle about 3/4s of the panko mixture on top of the fillets, pressing it on to help it adhere. Roll each sole fillet into a tight cylinder and set in the baking pan, seam-side down 3. Combine melted butter and lemon juice in a small bowl, and then spoon over the fish. Top each rolled up piece of sole with some of the remaining panko mixture. Bake, uncovered, 12 minutes, or until sole is cooked. Divide the sole between two dinner plates, spoon the buttery pan juices beside it, garnish with lemon slices, and serve