Lemon Baked Sole-Diabetic

Light, flaky sole fillets dipped in lemony butter and coated in a thin layer of seasoned flour, then baked until golden brown. This is fish at its simplest and best: clean lemon flavor, a whisper of parsley, and a delicate crust that crisps without deep-frying.

The dip-and-dredge method uses barely any fat. Two teaspoons of melted butter (or olive oil) mixed with lemon juice coat the fillets just enough for the flour to stick. The result is a light, golden exterior without the heaviness of a battered or breaded fish.

For an extra-crisp finish, hit the baked fillets under the broiler for one minute after baking. That final blast of direct heat turns the flour coating from golden to crackly.

Kitchen Tips

• Pat the fillets completely dry before dipping. Wet fish won’t hold the flour coating and steams instead of crisping.
• Use a nonstick baking sheet or parchment paper. Sole is delicate and sticks easily.
• Check at 15 minutes. Sole fillets are thin and overcook fast, turning rubbery instead of flaky.
• The fish is done when it flakes easily with a fork and the coating is golden brown.

Variations

• Swap sole for tilapia or flounder, adjusting baking time for thicker fillets.
• Use olive oil instead of butter to keep it dairy-free.
• Add a pinch of garlic powder to the flour mixture for extra savory depth.