Parmesan-crusted Dover sole fillets with creamy lemon-parsley sauce by chef and nutritionist Michelle Dudash is a recipe for baked Dover sole. The recipe provides a golden crunchy fried taste and texture but is low fat and high in protein and rich in essential omega-3 fatty acids.
Line a large baking pan with parchment paper and preheat the oven to 450 degrees Fahrenheit. Place 1 1/2 cups of panko breadcrumbs in a large shallow dish and slowly stir in 1 tablespoon of canola oil. Season the breadcrumb mixture with 1/3 cup of grated Parmesan cheese, 1 teaspoon of garlic powder, 1/2 teaspoon of Cajun seasoning, 1/2 teaspoon of fresh ground pepper and 1/4 teaspoon of salt.
Place 3 teaspoons of whole-wheat flour in a second large shallow dish. In a separate bowl beat 1 large egg with 2 teaspoons of Dijon mustard and 2 teaspoons of water. Lightly dust 1 pound of Dover sole fillets in the flour, one fillet at a time. Roll the dusted fillets in the egg mixture and gently press both sides of the fish in the panko bread crumbs until they are completely coated. Place the coated fillets on the baking sheet, and place in the oven for about 8 minutes until the breadcrumbs turn golden brown.
Make the cream lemon-parsley sauce for topping the fish by mixing one 6-ounce container of low-fat Greek yogurt, 1 tablespoon of olive oil mayonnaise, 1 tablespoon of chopped parsley,1 1/2 teaspoons of lemon juice and 1 teaspoon of Dijon mustard in a small bowl and add a pinch of salt to your taste.