Air-Fryer Crumb-Topped Sole

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  • Total Time

    Prep: 10 min. Cook: 10 min./batch


  • Makes

    4 servings

  • Ingredients

  • 3 tablespoons reduced-fat mayonnaise
  • 3 tablespoons grated Parmesan cheese, divided
  • 2 teaspoons mustard seed
  • 1/4 teaspoon pepper
  • 4 sole fillets (6 ounces each)
  • 1 cup soft bread crumbs
  • 1 green onion, finely chopped
  • 1/2 teaspoon ground mustard
  • 2 teaspoons butter, melted
  • Cooking spray
  • Directions

  • Preheat air fryer to 375°. Combine mayonnaise, 2 tablespoons cheese, mustard seed and pepper; spread over tops of fillets.
  • Place fish in a single layer in greased air-fryer basket. Cook until fish flakes easily with a fork, 3-5 minutes.
  • Meanwhile, in a small bowl, combine bread crumbs, onion, ground mustard and remaining 1 tablespoon cheese; stir in butter. Spoon over fillets, patting gently to adhere; spritz topping with cooking spray. Cook until golden brown, 2-3 minutes longer. If desired, sprinkle with additional green onions.
  • Nutrition Facts

    1 fillet: 233 calories, 11g fat (3g saturated fat), 89mg cholesterol, 714mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 24g protein.
    Source: Read Full Article