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Prep Time:45 minsAdditional Time:15 minsTotal Time:1 hrServings:8Yield:8 servingsJump to Nutrition Facts
Prep Time:45 minsAdditional Time:15 minsTotal Time:1 hrServings:8Yield:8 servings
Prep Time:45 mins
Prep Time:
45 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:1 hr
Total Time:
1 hr
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1poundskinless sole or cod fillets1egg, lightly beaten1 ⅓cupswhole-wheat panko breadcrumbs, divided1(6 ounce) containerplain fat-free Greek yogurt, divided2tablespoonsthinly sliced scallions2teaspoonschopped fresh thyme½teaspoonlower-sodium seafood seasoning (see Tip)¼teaspoonground pepper2teaspoonscanola oil½teaspoonfinely shredded lemon peel
Cook Mode(Keep screen awake)
Ingredients
1poundskinless sole or cod fillets
1egg, lightly beaten
1 ⅓cupswhole-wheat panko breadcrumbs, divided
1(6 ounce) containerplain fat-free Greek yogurt, divided
2tablespoonsthinly sliced scallions
2teaspoonschopped fresh thyme
½teaspoonlower-sodium seafood seasoning (see Tip)
¼teaspoonground pepper
2teaspoonscanola oil
½teaspoonfinely shredded lemon peel
DirectionsPreheat the oven to 450 degrees F. Coat a 15x10-inch baking pan with cooking spray. Measure thickness of fish and pat the fish dry with paper towels. Arrange the fish in a single layer in the prepared pan. Tuck under any thin edges. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish, or until the fish flakes easily when tested with a fork. Remove the fish from oven. Using a fork, coarsely flake the fish. Set aside to cool.Combine egg, 1 cup panko, 3 tablespoons yogurt, the scallions, thyme, seafood seasoning, and pepper in a medium bowl. Stir in the flaked fish.Wipe the 15x10-inch baking pan clean and line with foil; coat the foil with cooking spray. Spoon 1/4-cup mounds of the fish mixture into the baking pan about 2 inches apart. Pat and shape into 2- to 2 1/2-inch patties. Combine the remaining 1/3 cup panko and the oil in a small bowl. Carefully place each patty into the panko mixture, turning to coat both sides. Return to the baking pan, reshaping as necessary.Bake, uncovered, for 12 to 15 minutes or until light brown and heated through (160 degrees F). Stir lemon peel into the remaining yogurt. Serve the sole cakes with the yogurt mixture.TipsTip: Check the label for seafood seasoning that has 100 mg sodium or less per 1/4 teaspoon.Originally appeared: Diabetic Living Magazine
Directions
Preheat the oven to 450 degrees F. Coat a 15x10-inch baking pan with cooking spray. Measure thickness of fish and pat the fish dry with paper towels. Arrange the fish in a single layer in the prepared pan. Tuck under any thin edges. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish, or until the fish flakes easily when tested with a fork. Remove the fish from oven. Using a fork, coarsely flake the fish. Set aside to cool.Combine egg, 1 cup panko, 3 tablespoons yogurt, the scallions, thyme, seafood seasoning, and pepper in a medium bowl. Stir in the flaked fish.Wipe the 15x10-inch baking pan clean and line with foil; coat the foil with cooking spray. Spoon 1/4-cup mounds of the fish mixture into the baking pan about 2 inches apart. Pat and shape into 2- to 2 1/2-inch patties. Combine the remaining 1/3 cup panko and the oil in a small bowl. Carefully place each patty into the panko mixture, turning to coat both sides. Return to the baking pan, reshaping as necessary.Bake, uncovered, for 12 to 15 minutes or until light brown and heated through (160 degrees F). Stir lemon peel into the remaining yogurt. Serve the sole cakes with the yogurt mixture.TipsTip: Check the label for seafood seasoning that has 100 mg sodium or less per 1/4 teaspoon.
Preheat the oven to 450 degrees F. Coat a 15x10-inch baking pan with cooking spray. Measure thickness of fish and pat the fish dry with paper towels. Arrange the fish in a single layer in the prepared pan. Tuck under any thin edges. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish, or until the fish flakes easily when tested with a fork. Remove the fish from oven. Using a fork, coarsely flake the fish. Set aside to cool.
Combine egg, 1 cup panko, 3 tablespoons yogurt, the scallions, thyme, seafood seasoning, and pepper in a medium bowl. Stir in the flaked fish.
Wipe the 15x10-inch baking pan clean and line with foil; coat the foil with cooking spray. Spoon 1/4-cup mounds of the fish mixture into the baking pan about 2 inches apart. Pat and shape into 2- to 2 1/2-inch patties. Combine the remaining 1/3 cup panko and the oil in a small bowl. Carefully place each patty into the panko mixture, turning to coat both sides. Return to the baking pan, reshaping as necessary.
Bake, uncovered, for 12 to 15 minutes or until light brown and heated through (160 degrees F). Stir lemon peel into the remaining yogurt. Serve the sole cakes with the yogurt mixture.
Tips
Tip: Check the label for seafood seasoning that has 100 mg sodium or less per 1/4 teaspoon.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)107Calories3gFat8gCarbs11gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
