Rating:
fatsecret members overall average rating
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A simple sole recipe that's very healthy to eat.
Ingredients
Directions
- Preheat oven to 450 °F (320 °C).
- Cover a metal plate in tin foil (makes clean up easy).
- Place the fillet of sole (frozen or thawed) on the plate.
- Drown the fish in real lemon juice - be generous.
- Generously sprinkle dill weed on the fish.
- 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.
- Note: Sole fillets are not typically too big, so you might want two if you're really hungry.
44 members have added this recipe to their cookbook.
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 Reviews
Goes really weel with Zesty Cauliflower. Same oven temp and same cooking time!
31 May 07 by member: anvil
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Substitute the lemon juice.
16 May 07 by member: laurs
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Nutrition summary:
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There are 207 calories in 1 serving of Lemon Dill Sole. |
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Calorie break-down: 11% fat, 31% carbs, 58% protein. |
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Nutrition Facts
Amount Per Serving
Calories
207
% Daily Values*
Total Fat
2.79g
4%
Saturated Fat
0.561g
3%
Trans Fat
-
Polyunsaturated Fat
0.743g
Monounsaturated Fat
0.407g
Cholesterol
78mg
26%
Sodium
189mg
8%
Total Carbohydrate
17.54g
6%
Dietary Fiber
1.4g
5%
Sugars
5.86g
Protein
32.31g
Vitamin D
2mcg
10%
Calcium
111mg
9%
Iron
2.42mg
13%
Potassium
940mg
20%
Vitamin A
27mcg
3%
Vitamin C
64.9mg
72%
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10%
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of RDI*
(207 calories)
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Calorie Breakdown:
Carbohydrate (31%)
Fat (11%)
Protein (58%)
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* Based on a RDI of 2000 calories
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