Baked Sole - 4 servings
Preparation: 10 min. Cooking: 10 min. Total: 20 min.
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1-1/3 Tbsp unsalted butter, softened
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1-1/3 Tbsp lemon juice
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1-1/2 Tbsp parsley, minced
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1-1/2 Tbsp shallots, minced
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1-1/2 lbs sole fillets, cut into .5 in. slices
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1/8 tsp white pepper
Preheat oven to 375°F. Place butter in a mixing bowl and beat until fluffy. Slowly add half the lemon juice. Stir in parsley and shallot. Chill parsley butter until ready to serve. Arrange sole fillets in a shallow baking dish sprayed with vegetable spray. Season with salt and white pepper to taste. Bake 8-10 minutes or until fish flakes easily. Drizzle with remaining lemon juice. Serve sole with lemon parsley butter.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 240 Cal |
6.5 g |
1.2 g |
41 g |
0.086 g |
0.14 g |
130 mg |
180 mg |
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Nutrients
| Calories |
240 Cal |
|
| Fat |
6.5 g |
|
| Carbs |
1.2 g |
|
| Protein |
41 g |
|
| Fiber |
0.086 g |
|
| Sugar |
0.14 g |
|
|
Fats
| Fat |
6.5 g |
|
| Fat, Sat. |
3 g |
|
| Fat, Mono. |
1.5 g |
|
| Fat, Poly. |
1.2 g |
|
| Cholesterol |
130 mg |
|
|
Vitamins
| Choline |
140 mg |
25% |
| Niacin |
3.7 mg |
23% |
| Panto. Acid |
1 mg |
20% |
| Riboflavin |
0.2 mg |
15% |
| Thiamin |
0.14 mg |
12% |
| Vitamin A |
360 IU |
12% |
| Vitamin B6 |
0.43 mg |
27% |
| Vitamin B12 |
4.3 mcg |
180% |
| Vitamin C |
4.5 mg |
5% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
1.3 mg |
8.3% |
| Vitamin K |
24 mcg |
20% |
|
Minerals
| Calcium |
36 mg |
3.6% |
| Copper |
0.053 mg |
5.8% |
| Fluoride |
0.13 mcg |
3.3% |
| Iron |
0.72 mg |
9% |
| Magnesium |
100 mg |
24% |
| Manganese |
0.051 mg |
0.72% |
| Phosphorus |
500 mg |
71% |
| Potassium |
610 mg |
13% |
| Selenium |
99 mcg |
180% |
| Sodium |
180 mg |
12% |
| Zinc |
1.1 mg |
10% |
|
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