Panko Crusted Petrale Sole with Basil, Garlic and Orange

Dairy Free
Health score
25%
Panko Crusted Petrale Sole with Basil, Garlic and Orange
20 min.
4
488kcal

Suggestions


Indulge in a delightful culinary experience with our Panko Crusted Petrale Sole with Basil, Garlic, and Orange. This dish is not only a feast for the eyes but also a celebration of flavors that will transport your taste buds to the sunny coasts of California. Perfectly crispy on the outside and tender on the inside, the petrale sole is coated in a golden panko crust that adds a satisfying crunch to every bite.

What sets this recipe apart is the vibrant combination of fresh basil, aromatic garlic, and zesty orange peel, which infuse the fish with a burst of flavor that is both refreshing and invigorating. The addition of California chili powder gives it a subtle kick, making it an exciting choice for lunch or dinner. Plus, this dish is dairy-free, making it a great option for those with dietary restrictions.

Ready in just 20 minutes, this recipe is perfect for busy weeknights or when you want to impress guests without spending hours in the kitchen. Serve it alongside a light salad or your favorite vegetables for a complete meal that is as nutritious as it is delicious. Dive into this culinary adventure and savor the harmonious blend of textures and flavors that will leave you craving more!

Ingredients

  • 0.5 cup flour all-purpose
  • 4.5 teaspoons chili powder 
  • tablespoon vodka 
  • teaspoon pepper black freshly ground
  •  eggs well beaten
  • 1.5 cups panko bread crumbs crispy
  • lb fish fillet white cleaned thin (8 to 12 fillets)
  • 0.3 cup olive oil extra virgin extra-virgin
  • tablespoons garlic thinly sliced
  • tablespoon jalapeno thinly sliced
  • serving pepper black freshly ground
  • 1.5 cups basil fresh
  • tablespoon orange zest grated

Equipment

  • bowl
  • frying pan
  • baking pan

Directions

  1. In small bowl, mix flour, chili powder, 1 tablespoon salt and 1 teaspoon pepper. Line up 3 like-sized baking dishes or shallow bowls.
  2. Place flour mixture in first dish.
  3. Place beaten eggs in second dish. In third dish, place bread crumbs. To bread fish fillets, coat with flour mixture, dip into eggs, then coat with bread crumbs. Set aside on platter or baking tray.
  4. In 12-inch nonstick skillet, heat 1/3 cup of the oil over high heat.
  5. Add half of the fillets; cook about 2 minutes or until lightly browned and crisp. Turn fish; cook other sides 1 minute.
  6. Remove from skillet to warmed serving platter; cover to keep hot. Cook remaining fillets, adding more oil if necessary.
  7. Add garlic and chile to hot oil in skillet. Season with salt and pepper. Cook and stir 2 minutes.
  8. Add basil; cook and stir 2 minutes to crisp. Toss in orange peel.
  9. Arrange fillets on serving platter or individual plates; top with the basil, garlic and orange mixture.

Nutrition Facts

Calories488kcal
Protein26.99%
Fat46.43%
Carbs26.58%

Properties

Glycemic Index
71.5
Glycemic Load
9.17
Inflammation Score
-8
Nutrition Score
25.98695655491%

Flavonoids

Apigenin
0.02mg
Luteolin
0.07mg
Kaempferol
0.01mg
Myricetin
0.06mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:487.82kcal
24.39%
Fat:24.84g
38.22%
Saturated Fat:4.55g
28.43%
Carbohydrates:31.99g
10.66%
Net Carbohydrates:29.15g
10.6%
Sugar:1.95g
2.16%
Cholesterol:179.46mg
59.82%
Sodium:309.44mg
13.45%
Alcohol:1.25g
100%
Alcohol %:0.7%
100%
Protein:32.5g
65%
Selenium:69.61µg
99.44%
Vitamin K:55.4µg
52.77%
Vitamin B3:7.3mg
36.52%
Vitamin B12:2.16µg
36.07%
Phosphorus:332.33mg
33.23%
Manganese:0.64mg
32.18%
Vitamin E:4.5mg
29.98%
Vitamin B1:0.42mg
28.04%
Vitamin D:4.18µg
27.84%
Vitamin A:1370.03IU
27.4%
Folate:103.82µg
25.95%
Vitamin B2:0.43mg
25.16%
Iron:3.94mg
21.89%
Vitamin B6:0.4mg
20.22%
Potassium:554.96mg
15.86%
Magnesium:59.59mg
14.9%
Copper:0.27mg
13.41%
Vitamin B5:1.34mg
13.4%
Fiber:2.84g
11.37%
Vitamin C:9.37mg
11.36%
Calcium:109.3mg
10.93%
Zinc:1.47mg
9.78%