Matzah Crusted Sole

Matzah Crusted Sole is a deliciously light and crispy seafood dish that marries the traditional Jewish matzah with tender sole fillets. This dish is perfect for a special occasion or a simple family dinner, offering a delightful crunch with every bite.

Ingredients

• Sole fillets - 300 grams
• Matzah meal - 1/2 cup (50 grams)
• Egg - 1 large
• Fresh parsley, chopped - 2 tablespoons
• Garlic powder - 1/2 teaspoon
• Onion powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 3 tablespoons

Steps

1. Preheat the oven to 200°C (400°F).
2. In a shallow bowl, beat the egg and mix in the chopped parsley, garlic powder, onion powder, salt, and black pepper.
3. Place the matzah meal in another shallow bowl.
4. Dip each sole fillet into the egg mixture, allowing excess to drip off, then coat with matzah meal, pressing lightly to adhere.
5. Heat 2 tablespoons of olive oil in a large oven-safe skillet over medium heat.
6. Once the oil is hot, add the breaded sole fillets and cook for 2-3 minutes on each side until golden brown.
7. Transfer the skillet to the preheated oven and bake for an additional 10-12 minutes until the fish is cooked through and flakes easily with a fork.
8. Remove from the oven and drizzle with the remaining olive oil before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in omega-3 fatty acids, promoting heart health.

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