Add to my cookbook
Add to food diary
Yields:
1 serving
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

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.
42 members have added this recipe to their cookbook.
 

Average Member Rating

for The GI diet :

Average FatSecret member ranking


       

Can I Have These Foods

on The GI diet :
Food Group Avg Member Opinion 
Finfish and Shellfish Products
OK*
Fruit Juice
Unfavorable*
Spices and Herbs
OK*
food groups ordered by calorie contribution to recipe.

Reviews 
Substitute the lemon juice.
Goes really weel with Zesty Cauliflower. Same oven temp and same cooking time!
Filter comments for:  all diets  |  The GI diet

     
 

Review This Recipe

Do you think this recipe is good for The GI diet?


 Sign in to review this recipe
 
* opinions expressed on this site are those of the FatSecret members and do not necessarily reflect the views of The GI diet

Other Related Links

Kitchen


Related Recipe Collections

4 Point Recipes 1-3 grams Fat Recipes 200-300 Calorie Recipes Low Calorie Recipes

Other Related Recipes

by: dee
Delicious minestrone makes for a hearty meal in itself.
by: Shai
A tasty lemon chicken dish that will kick plenty of goals at the dinner table.
by: mrsch
A rich, hearty filling soup that is great for lunch or before the main meal.
by: memauss
Great variety and tastes great too.
by: mrsch
A delicious, fruity, breakfast drink or snack full of antioxidants and fiber.
by: Mary O
You make the "shell" out of oatmeal. It's almost like real pizza.

Share Your Recipes!

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


did you know?

3 other members have added this recipe to their cookbook for The GI diet.