Luscious Broiled Fish
A rich broiled fish dish featuring tender sole topped with a creamy Parmesan mixture, perfect for a quick, flavorful, and elegant seafood dinner.
Ingredients
Instructions
- Place fish in a shallow broiler pan.
- Mix mayonnaise, Parmesan cheese, salt, and pepper together.
- Spread the mixture on the fish; sprinkle chopped onion on top.
- Cover the pan with aluminum foil, ensuring the foil does not touch the fish.
- Broil under preheated broiler for about 7 minutes.
- Remove the foil and continue broiling until the onion is golden brown, about 5 minutes.
- Serve immediately.
Tips & Substitutions
For a lighter version, consider using Greek yogurt instead of mayonnaise, which will still provide creaminess with fewer calories. If you prefer a different fish, cod or halibut can be great substitutes. To enhance flavor, add fresh herbs like dill or parsley to the mayonnaise mixture. Ensure not to overcook the fish; it should flake easily when done. A quick squeeze of lemon before serving can elevate the dish.
Serving Suggestions
Serve the broiled fish with a side of roasted vegetables or a light salad for a balanced meal. It pairs beautifully with Orange Salad Supreme for a refreshing contrast. A simple rice pilaf or quinoa can also complement the dish nicely, soaking up any leftover sauce. Consider offering a glass of white wine to enhance the dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes or until warmed through, avoiding the microwave to maintain texture. Enjoy the fish with a fresh green salad for a complete meal.
Nutrition & Diet Analysis (per serving)
Each serving of Luscious Broiled Fish contains roughly 178 calories, with 9g protein, 22g carbohydrates, and 7g fat. It is an excellent source of vitamin C (105% of the Daily Value), and a good source of protein and dietary fiber. Note that it is relatively high in sodium, at 789mg per serving (34% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, frozen sole works perfectly as long as it is properly thawed before cooking. Thaw it in the refrigerator overnight or place it in a sealed bag under cold running water for a quicker method. This ensures even cooking and avoids a watery texture.
How can I tell when the fish is done?
The fish is done when it flakes easily with a fork and has turned opaque. The cooking time may vary based on the thickness of the fish, so keep an eye on it during the last few minutes to avoid overcooking.
Can I prepare this dish ahead of time?
You can prepare the mayonnaise mixture and spread it on the fish a few hours in advance, then cover and refrigerate. When ready to serve, simply broil as directed. This saves time and allows the flavors to meld together beautifully.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).