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by member: anvil  Lemon Dill Sole
A simple sole recipe that's very healthy to eat.
Ingredients
Directions
- Preheat oven to 450 °F (320 °C).
- Cover a metal plate in tin foil (makes clean up easy).
- Place the fillet of sole (frozen or thawed) on the plate.
- Drown the fish in real lemon juice - be generous.
- Generously sprinkle dill weed on the fish.
- When the oven reaches 450 °F start cooking, and leave it in until done. If the sole was thawed it takes about 6 minutes, frozen takes about 17 minutes.
- Note: Sole fillets are not typically too big, so you might want two if you're really hungry.
44 members have added this recipe to their cookbook.
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 Reviews
Goes really weel with Zesty Cauliflower. Same oven temp and same cooking time!
31 May 07 by member: anvil
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Substitute the lemon juice.
16 May 07 by member: laurs
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Soft, delicious, and low-carb snack.
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Healthy, tasty, and easy to prepare.
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Moderately sweet, soft, and delicious snack.
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It is a slightly sweet, fragrant, and tasty snack.
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Nutritional Summary:
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There are 207 calories in 1 serving of Lemon Dill Sole.
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Calorie Breakdown: 11% fat, 31% carbs, 58% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
866 kj
207 kcal
Protein
32.31g
Carbohydrates
17.54g
Sugar
5.86g
Fat
2.79g
Saturated Fat
0.561g
Polyunsaturated Fat
0.743g
Monounsaturated Fat
0.407g
Cholesterol
78mg
Fibre
1.4g
Sodium
189mg
Potassium
940mg
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Calorie Breakdown:
Carbohydrate (31%)
Fat (11%)
Protein (58%)
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*Based on an RDI of 2000 calories
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