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Yields:
1 serving
Meal Type:
Main Dishes
Rating:
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Lemon Dill Sole

A simple sole recipe that's very healthy to eat.

Ingredients

Directions

  1. Preheat oven to 450 °F (320 °C).
  2. Cover a metal plate in tin foil (makes clean up easy).
  3. Place the fillet of sole (frozen or thawed) on the plate.
  4. Drown the fish in real lemon juice - be generous.
  5. Generously sprinkle dill weed on the fish.
  6. 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.
  7. Note: Sole fillets are not typically too big, so you might want two if you're really hungry.
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Reviews 
Substitute the lemon juice.
Goes really weel with Zesty Cauliflower. Same oven temp and same cooking time!

     
 

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Nutrition summary:

There are 207 calories in 1 serving of Lemon Dill Sole.
Calorie break-down: 11% fat, 31% carbs, 58% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 25
Calories 207
 
% Daily Values*
Total Fat 2.79g 4%
  Saturated Fat 0.561g 3%
  Polyunsaturated Fat 0.743g  
  Monounsaturated Fat 0.407g  
Cholesterol 78mg 26%
Sodium 189mg 8%
Potassium 940mg  
Total Carbohydrate 17.54g 6%
  Dietary Fiber 1.4g 6%
  Sugars 5.86g  
Protein 32.31g  
 
Vitamin A 6% Vitamin C 109%
Calcium 12% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
10%
of RDI*
(207 calories)
10% of RDI
Calorie Breakdown:
 
Carbohydrate (31%)
 
Fat (11%)
 
Protein (58%)
Carbohydrates, 17.54g (31%) Fat, 2.79g (11%) Protein, 32.31g (58%)
* Based on a RDI of 2000 calories