Sole Fillets crusted with Corn Flakes and Mediterranean Herbs

June 19, 2018

This is a recipe for the kids that do not respond to plain fish with a squirt of lemon. Mix your corn flakes with Mediterranean herbs and make a wonderful aromatic crust for Sole fillets (that are normally kids favorite). If you kids don’t like soles, no problem. Pick another kind of fish fillet. 

Just don’t give up. It is vital to get more fish into our child’s diet. Vital for the development of their brain and nervous system, for improving their ability to memorize and for the sharpening of their concentration. Go Mediterranean for healthy kids. 

Hands on:       10 minutes

Cooking time: 18 minutes

Serves:              4

 

Ingredients

5 sole fillets

Corn flakes

1-teaspoon thyme (dry)

1-tablespoon parsley leaves (chopped)

2-lemon zest (grated) 

1 egg (slightly beaten)

flour

2-tablespoons olive oil

salt

pepper

How to do it

  1. Use your food processor and coarsely beat the corn flakes, among with the thyme, the parsley leaves, the lemon zest, salt and a little bit of pepper. 

  1. You will need three bowls. One for the flour, one for the slightly beaten egg and one for the corn flakes mixture. 

  2. Line a baking pan with parchment paper. 

  3. Preheat the oven to 180o C (350o F) Fan.

  4. Season the fish with salt and drizzle with olive oil on both sides. 

  5. Dip both sides of each sole fillet firstly in the flour bowl, then in the egg bowl and finally in the corn flakes bowl.

  6. Transfer to the baking pan and drizzle again with olive oil.  

  7. Bake for 18 minutes, until crunchy and golden brown.

  8. Serve with brown rice.

 

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