Sole With Crispy Lemon-Thyme Bread Crumbs

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Democracy Dies successful Darkness

Here, flaky white-fleshed food is topped with seasoned, whole-grain breadstuff crumbs that you archetypal marque extra-crispy successful a skillet. That measurement allows you to absorption connected cooking the food conscionable right, alternatively than hazard overcooking it to get the breadstuff crumbs good done.

To work the accompanying story, see: This food is positively crumby — and we similar it that way.

From nutritionist and cookbook writer Ellie Krieger.

Ingredients

2 teaspoons olive oil
1 1/2 teaspoons unsalted butter
1/2 cupful whole-wheat panko breadcrumbs, oregon homemade whole-grain breadstuff crumbs (see NOTE)
1 spoon chopped caller thyme leaves
1 spoon finely grated citrus zest
1 mean clove garlic, minced
Kosher salt
4 fillets of sole, oregon different thin, white-fleshed food (1 1/2 pounds)
Freshly crushed achromatic pepper
Lemon wedges, for serving

Nutritional Facts

Per serving

Calories
190
Fat
7 g
Saturated Fat
2 g
Carbohydrates
7 g
Sodium
590 mg
Cholesterol
80 mg
Protein
23 g
Fiber
1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From nutritionist and cookbook writer Ellie Krieger.

Tested by Kara Elder.

Published March 7, 2018

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Updated March 16, 2026

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