Low Cal Sole Recipes
MEDITERRANEAN SOLE
This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil., In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly., Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges
LOW CAL SOLE
Make and share this Low Cal Sole recipe from Food.com.
Provided by katia
Categories Very Low Carbs
Time 45m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- Place the fish fillets in a casserole dish. Put some salt and lemon-pepper to taste.
- Add the garlic, the onion sliced, the peppers sliced and then put the lemon juice and the olive oil.
- Cut tomato to slices and place on top to cover the fish in order not to get burn and remain juicy!
- Bake at 350F for 30 minutes approx!
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