15 Minute Dinner: Crunchy Sole

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
Recipe type: 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.
  • 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
  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.
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 (once on page, scroll down)

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


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!


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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Comments | Leave Your Comment

  1. 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…

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

  2. 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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