15 Minute Dinner: Crunchy Sole

by Leanne Vogel (Healthful Pursuit) on May 13, 2013

Crunchy Sole (6)

The weather is warming up and my work load is getting larger and larger. Things are very busy, but ultra wonderful. I’m working on loads of new Summer recipe concepts for the blog and my meal planning program, we’ve got some (very exciting!) new sponsors joining us in the next couple of months, and Kevin and I are going through another major life change.

There’s never a dull moment over here, I tell ya. And I bet you feel the same about your life, too.

It’s so easy to slip into old unhealthy eating patterns when life throws a bunch of curve balls our way.

The more the curves, the more important it is to eat healthier to fuel ourselves during the hectic times. And I gotta say, 15 minute dinners are where it’s at. Wait, 15 minute, inexpensive, healthy dinners are where it’s at.

Knowing that your dinner isn’t going to take up a lot of time, that you can take leftovers to work with you the next day and not worry about lunches in the morning, is so liberating! You don’t have to go to work without a lunch, you don’t have to swing by the pizza place to grab dinner for the night. 15 minute dinner. In, out, done.

Let’s get this party started!

Crunchy Sole (26)

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5.0 from 3 reviews

15 Minute Dinner: Crunchy Sole
Author: 
Allergens: Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Nut-free
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
A quick and easy dinner made up of fresh veggies and breaded white fish.
Ingredients
  • 2 (120 grams) sole fillets
  • 1 egg
  • 3 tablespoon panko-style gluten-free breadcrumbs
  • 1 tablespoon no-salt seasoning
  • ¼ teaspoon garlic powder
  • Sea salt and freshly ground pepper to taste
  • ¼ teaspoon grape seed oil, optional
  • 1 red bell pepper, sliced
  • 6 mushrooms, sliced
  • 1 onion, sliced
Instructions
  1. Preheat oven to 400F and line a baking sheet with parchment paper or a silicon baking mat.
  2. Break egg into a medium-sized bowl and whisk with a fork. Set aside.
  3. Drop breadcrumbs, seasoning, garlic powder, salt and pepper onto a plate and mix with fingers. Set aside.
  4. One at a time, drench the sole fillet into the egg mixture being careful not to break the fillet (they’re very fragile!)
  5. Transfer egg-coated fillet over to the plate with seasonings and place fillet on top. Sprinkle the mixture over the top, pushing down into the fillet to make things stick. Flip it over and repeat.
  6. Lay the fillet on the parchment paper lined baking sheet and repeat with second fillet. Drizzle each fillet with a touch of oil.
  7. Add vegetables to the side of the fillets and place in the oven for 10 minutes, or until topping is crisp.
  8. Remove from the oven and transfer to a plate. Serve with a lemon wedge.
Notes
Feel free to use approximately 2 cups of whatever vegetables you have on hand.
To make grain-free, you could use my grain-free bread recipe and make into breadcrumbs.

View nutrition information

If you’re inclined to make your own crunchy breaded topping, you could follow the recipe that I made for these chicken strips.

Breaded-Chicken-Strips1

Drizzling the fish with a touch of oil helps keep the fish moist but is totally optional. Bake for a couple of minutes and you have a one pan meal, ready and waiting. Double up for extra servings, store leftovers for your lunch, add everything to a salad, there are lots of options!

CrunchySole

A second option for an easy dinner, and something I reach for at least once a week, are the oven-ready meals from Antipastos Kitchen. We tried their grain-free, dairy-free ravioli over the weekend and it was to die for. Gosh, this stuff is amazing. Just look at the filling… no cheese! I love these guys, really, I do.

Antipasto Ravioli (10)

Whether I’m baking up fish, or throwing a simple pasta in the oven, Lexy keeps an eye on things in her little spot in the kitchen.

I’m pretty sure she’s just in it for the food that drops on the floor, but I enjoy having her around!

Crunchy Sole (54)

I’d love to hear from you…

Do you slip into old eating patterns when life gets stressful, hectic or unmanagable?

What words of advice, or tricks do you use to pull yourself out of the slump, or maintain health as a priority?

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{ 24 comments… read them below or add one }

Angela @ Eat Spin Run Repeat

Yum! Love the simplicity of this. Would that be Costco sole? ;) Since I don’t normally have a lot of bread on hand in my kitchen, I love grinding up those Mary’s Gone Crackers seed crackers to make crumbs for my fish. So good and gluten free too! As for pulling myself out of a slump and keeping health as a priority, I always think about how great it makes me feel to do good things for my body. Slumps are short term, but health is long term so I think it needs to take priority! :)

Reply

Katie

Oh great idea Angela! I have soo many of those crackers from Costco! They keep getting rid of my staples so I’m stocking up on crackers these days lol
This dish looks awesome! Looking forward to trying it out!

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Leanne Vogel (Healthful Pursuit)

That’s SUCH a good idea. We always have those crackers on hand… Kevin loves them! And yes, it’s Costco sole, you guessed right.

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Michelle

So timely… 15-Minute Meals are right up my alley! Been sliding around in old habits for the past two weeks – we’re preparing for a HUGE audit at work and S-T-R-E-S-S is the name of the game around here. My plan was to implement a K.I.S.S. strategy (Keep it simple, silly!): Buy a box of cereal, a box of oatmeal, a bag of raisins, a loaf of bread, a half pound of Boar’s Head deli meat, some Romaine lettuce, a big bunch of grapes, and some almond milk and stash it all at work so I don’t have to make/take my breakfast/lunch with me or buy it in our on-site cafeteria… It could have some better items on the list, but it could also have WAY worse options included. Maybe I’ll get the plan activated tomorrow…

Hope your “major life change” is a smooth transition! :)

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Michelle Roebuck

Whoa! Apparently, I needed this message hammered home this morning because, in addition to this post of yours, I also received “Ease Your Stress”-related messages from email blasts and Facebook posts from Oriah Mountain Dreamer, Healthy Little Bit (Nick Ortner’s wife Brenna), Karen Salmansohn (The Glad Scientist) and Tripp Lanier (via en*theos’ The Optimizer). Okay, Universe, I hear ya!! Going to the grocery store during my lunch break. :D

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Leanne Vogel (Healthful Pursuit)

It’s a sign from the universe, for sure. Hope you enjoyed your nice grocery store bought lunch!

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Nikki @ The Road to Less Cake

I love quick, simple and healthy dishes. This looks delish.

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Katy @ Katy's Kitchen

I didn’t even know GF panko breadcrumbs existed!! Thanks for the tip!

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Jamee

Gosh, your timing couldn’t have been more perfect! I have been feeling so stressed out lately and reaching for the quick bad choices. In the back of my head I hear… If you fail to plan… then you plan to fail. I really needed this post to help me get back on track. I need a few quick meals in my back pocket, that will help make week night dinners easier. My crockpot decided to quit on me a few weeks ago and I am having trouble selecting a new one. Planning for at least one crockpot meal a week has always helped me. It usually makes lots of yummy food, with little effort and lots of leftovers. Leftovers are key for me, so I can have healthly lunch options through the week. I like what Angela @ Eat Spin Run Repeat said, Slumps are short-term and my health is long-term, so I need to make that my priority and get out of my slump!

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Leanne Vogel (Healthful Pursuit)

Hi Jamee – too bad about your crock pot! I couldn’t live without that thing. Have you checked out my repeat ingredients tactic? May help you get back on track: http://www.healthfulpursuit.com/2013/03/meal-planning-the-repeat-ingredients-tactic/ Enjoy ;)

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Andrea

So exciting that you and Kevin are going through another huge life change! Doesn’t that just make life that much more interesting?! I think you accidentally mislabeled this recipe as vegan, by the way!

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Leanne Vogel (Healthful Pursuit)

It IS exciting! Massively scary at first, but we’re easing into it quite nicely. Eak! Thanks for the heads up. It’s my silly recipe app, it’s always changing things up on me.

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Andrea

Hope to maybe hear about it some day?!

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Michelle @ Find Your Balance

I’m curious where you get your fish. And is there a certain quality you look for?

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Leanne Vogel (Healthful Pursuit)

Hi Michelle – Ideally, we would love to get our fish at the local market. It’s all wild-caught and amazing… but far too pricey for us right now. I purchased this sole from costco.

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Erin Renee

Looks simple and tasty! Thanks for another great recipe. I’ll probably give this a shot next week sometime.

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Leanne Vogel (Healthful Pursuit)

I’m happy that you like the recipe, Erin! Can’t wait to hear how you enjoy it when you try it out :)

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Mrs G

Do it! I made it for dinner yesterday night and it was delicious!

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Sue from Pleasanton

Love your blog, as usual. Love the photos of your dogs, too. Your Lexi reminds me of the first dog I had as an adult. She taught me never to train a dog to eat food I’ve dropped on the floor (unless I’m shouting) and never train a dog to lick ice cream bowls clean. Reason? She had no way of knowing that my rules are not accepted by the rest of the world. I notice that Lexi is looking out the door, no doubt evidencing lovely manners!

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ingrid

Good wake up call..it’s so easy to go for the processed pasta sauce when time is limited. I used to (and wil do again i promise) make big pan of soup, freeze it in portions so i always have a quick healthy meal ready in no time. The sole looks super btw, thanks leanne!

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Leanne Vogel (Healthful Pursuit)

That sounds like an awesome plan, Ingrid! I like to have days like that where I CRANK up the music and just dance around in my kitchen, preparing meals for the week!

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Katrin - therawfoodsisters.com

Right now I am in a pretty busy time but food is the number one importance. Not the fact that I spend my days thinking about it, not at all. Now as a Raw Vegan ít feels so liberating to know what makes me feel good. The food I am eating now makes me thrive and gives me that extra energy to keep going the whole day. Before I always needed coffee or was longing for next meal or something to give me energy. Now, I donnot know, it is simply so liberating to constantly feel good and I find it utterly important to take time to create good habits. It is a win-win situation in all aspects in the end! Nothing is more important than to feel good :) Thank you for sharing your thoughts!

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Heather

Looks fantastic! Thinking about making it for my family’s fish Friday night tomorrow. In case I cannot find sole, what would you recommend as the best substitute? Google is telling me either cod or flounder…

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Leanne Vogel (Healthful Pursuit)

Hi Heather! Google is right, cod, flounder or haddock would work really well. Enjoy your dinner :)

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