Parmesan Sole - 6 servings
Preparation: 10 min. Cooking: 5 min. Total: 15 min.
-
2 lbs sole fillets
-
1 Tbsp lemon juice
-
2 Tbsp unsalted butter, melted
-
1/2 tsp paprika
-
1 Tbsp grated Parmesan cheese
Sprinkle fish with black pepper to taste and lemon juice. Melt butter in a shallow oven-proof serving dish. Add fillets and turn to coat evenly with butter. Sprinkle with paprika. Broil 4 in. from heat source 3-4 minutes, or until fish is opaque and flakes easily. Sprinkle with cheese 2 minutes before removing from oven.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 220 Cal |
6.5 g |
0.37 g |
37 g |
0.082 g |
0.093 g |
110 mg |
180 mg |
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Nutrients
| Calories |
220 Cal |
|
| Fat |
6.5 g |
|
| Carbs |
0.37 g |
|
| Protein |
37 g |
|
| Fiber |
0.082 g |
|
| Sugar |
0.093 g |
|
|
Fats
| Fat |
6.5 g |
|
| Fat, Sat. |
3.2 g |
|
| Fat, Mono. |
1.5 g |
|
| Fat, Poly. |
1.1 g |
|
| Cholesterol |
110 mg |
|
|
Vitamins
| Choline |
120 mg |
22% |
| Niacin |
3.3 mg |
21% |
| Panto. Acid |
0.89 mg |
18% |
| Riboflavin |
0.18 mg |
14% |
| Thiamin |
0.12 mg |
10% |
| Vitamin A |
290 IU |
9.6% |
| Vitamin B6 |
0.37 mg |
23% |
| Vitamin B12 |
3.8 mcg |
160% |
| Vitamin C |
1.3 mg |
1.5% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.2 mg |
7.8% |
| Vitamin K |
0.66 mcg |
0.55% |
|
Minerals
| Calcium |
40 mg |
4% |
| Copper |
0.044 mg |
4.9% |
| Fluoride |
0.13 mcg |
3.3% |
| Iron |
0.57 mg |
7.1% |
| Magnesium |
89 mg |
21% |
| Manganese |
0.033 mg |
0.47% |
| Phosphorus |
450 mg |
64% |
| Potassium |
530 mg |
11% |
| Selenium |
88 mcg |
160% |
| Sodium |
180 mg |
12% |
| Zinc |
1 mg |
9.1% |
|
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