Lemon Dill Sole
A simple sole recipe that's very healthy to eat.
- Servings
- 1
- Type
- Main Dish
Ingredients
Directions
- 1Preheat oven to 450 °F (320 °C).
- 2Cover a metal plate in tin foil (makes clean up easy).
- 3Place the fillet of sole (frozen or thawed) on the plate.
- 4Drown the fish in real lemon juice - be generous.
- 5Generously sprinkle dill weed on the fish.
- 6When 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.
- 7Note: Sole fillets are not typically too big, so you might want two if you're really hungry.
Nutrition per serving
Nutrition Facts
Per 1 serving (410 g)
Calories207
Total Fat2.8 g
Saturated Fat0.6 g
Trans Fat0 g
Cholesterol78 mg
Sodium189 mg
Total Carbohydrate17.5 g
Dietary Fiber1.4 g
Sugars5.9 g
Protein32.3 g
- Potassium
- 940 mg
Per 100 g
- Calories
- 50
- Protein
- 7.9 g
- Carbs
- 4.3 g
- Fat
- 0.7 g
207kcal
- Protein 58%
- Carbs 31%
- Fat 11%
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Recipe and nutrition data powered by FatSecret. Values are per serving and may vary with preparation.