Panko Crusted Baked Sole With Veggies

1. Panko Crusted Baked Sole With Veggies If the English style fish and chips you know and love had a healthy makeover, this would be the outcome! Now you don’t have to feel guilty about indulging in a crispy, delicate piece of fish, because not only is this one oven baked (not fried!) its served with some lightly roasted vegetables. And with the entire dish taking less than 15 minutes to make, you’re never far away from having a home cooked meal for dinner! Ingredients: 2 sole fillets¼ teaspoon garlic powder6 mushrooms, sliced 1 eggsea salt and freshly ground pepper to taste1 onion, sliced 3 tablespoon panko breadcrumbs¼ teaspoon grape seed oil, optional 1 tablespoon no-salt seasoning1 red bell pepper, sliced DIRECTIONS Set your oven to 400F Whisk your egg in a small, shallow bowl. Set aside. In a separate shallow bowl (or a large plate) mix together your breadcrumbs, seasoning, garlic powder, salt and pepper. Carefully take one piece of fish at a time, dip it fully into the egg mixture, and then gently coat both sides in the breadcrumbs. Place each fillet onto a lined baking sheet; repeat until all the fish is done. Place your chopped veggies around the fish. Lightly drizzle everything in oil, and bake in the oven for 10 minutes. The fish will be golden brown and the flesh should be solid white. Serve hot! Make It This Way If you’d like to go away from panko breadcrumbs, try crushing up some raw nuts and using them as your crusted coating or, if that seems to bold, try using a half/half mixture. Try This Serve with a lemon wedge, and enjoy this healthier version of fish and chips!

2. 2 Nutritional Information Ingredients Nutrients Indication Egg B Vitamins, Omega 3, Protein, Selenium, Vitamin E Blood Sugar Control, Cardiovascular Health, Weight Control Panko Garlic Powder B6, Fiber, Phosphorus, Selenium Digestive Health Sea Salt Electrolytes, Minerals Electrolyte Imbalance, Low Sodium Levels Red Pepper B6, Fiber, Folate, Vitamin A, Vitamin C, Vitamin E Antioxidant Protection, Cardiovascular Health, Digestive Health Grape Seed Oil Omega 6, Vitamin E Cardiovascular Health, Hormone Health, Skin Health Mushrooms Fiber, Folate, Protein, Vitamin C Antioxidant Protection, Collagen Support, Digestive Health, Weight Control Onion B6, Fiber, Flavonoids, Manganese, Quercetin Allergies, Collagen Support, Digestive Health, Immune Support