Herb-Baked Sole with Israeli Chopped Salad and Lemon Orzo

Name: Herb-Baked Sole with Israeli Chopped Salad and Lemon Orzo
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Yield: 7 servings
Cuisine: Israeli
Ingredients: 2 pound sole fillets (thin, divided into 7 portions); 5 tablespoon olive oil (extra virgin); 1 teaspoon salt; 0.5 teaspoon black pepper (freshly ground); 0.5 cup panko breadcrumbs; 0.25 cup fresh parsley (chopped); 1 tablespoon fresh dill (chopped); 1 tablespoon fresh chives (chopped); 1 tablespoon lemon zest; 0.25 cup mayonnaise; 1.5 cup orzo pasta (dry); 4 cup chicken broth; 0.5 cup lemon juice (freshly squeezed); 2 English cucumbers (finely diced); 4 Roma tomatoes (seeded and finely diced); 0.5 red onion (very finely diced); 0.25 cup fresh mint (finely chopped)

Light and flaky sole fillets baked with a zesty herb topping, paired with a bright, finely chopped Israeli salad and a side of lemony orzo pasta.

Prep: 25 min
Cook: 20 min
Total: 45 min
Servings: 7
Cuisine: Israeli
Difficulty: Medium

Dietary

Nut-Free
Soy-Free
High-Protein
Low-Sugar

Ingredients

2 pound sole fillets (thin, divided into 7 portions)
5 tablespoon olive oil (extra virgin)
1 teaspoon salt
0.5 teaspoon black pepper (freshly ground)
0.5 cup panko breadcrumbs
0.25 cup fresh parsley (chopped)
1 tablespoon fresh dill (chopped)
1 tablespoon fresh chives (chopped)
1 tablespoon lemon zest
0.25 cup mayonnaise
1.5 cup orzo pasta (dry)
4 cup chicken broth
0.5 cup lemon juice (freshly squeezed)
2 English cucumbers (finely diced)
4 Roma tomatoes (seeded and finely diced)
0.5 red onion (very finely diced)
0.25 cup fresh mint (finely chopped)

Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Pat sole fillets dry. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. In a small bowl, combine 1/2 cup panko breadcrumbs, 1/4 cup fresh parsley, 1 tablespoon fresh dill, 1 tablespoon fresh chives, and 1 tablespoon fresh lemon zest. If using, mix in 1/4 cup mayonnaise to bind the topping.
Drizzle the sole fillets with 1 tablespoon of olive oil, then firmly press the herb-breadcrumb mixture onto the top of each fillet. Place fish on the prepared baking sheet.
Bake for 12-15 minutes, or until the fish is cooked through and flakes easily, and the crust is golden.
While the fish bakes, cook the orzo: In a large saucepan, bring 4 cups chicken broth to a boil. Add 1 1/2 cups dry orzo pasta, reduce heat to a simmer, and cook for 8-10 minutes, or until al dente, stirring occasionally. Drain any excess liquid.
Toss the cooked orzo with 1/4 cup fresh lemon juice, 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Fluff with a fork.
Prepare the Israeli chopped salad: In a large bowl, combine 2 finely diced English cucumbers, 4 seeded and finely diced Roma tomatoes, 0.5 very finely diced red onion, and 1/4 cup finely chopped fresh mint. In a small bowl, whisk together 1/4 cup fresh lemon juice and 2 tablespoons olive oil. Pour dressing over the salad and toss to combine. Season with additional salt and pepper to taste.
Serve each portion of herb-baked sole with a side of lemon orzo and a generous scoop of the fresh Israeli chopped salad.

Notes

Using sole fillets helps with quick cooking. Other thin white fish like cod or flounder can also be used. The Israeli chopped salad is best prepared just before serving to maintain its freshness and crunch. Orzo can be cooked ahead and reheated gently.

Nutrition (per serving)

Calories: 480
Protein: 37 g
Carbohydrates: 45 g
Fat: 17 g
Fiber: 5 g
Sodium: 890 mg
Saturated Fat: 3 g
Sugar: 5 g
Cholesterol: 70 mg