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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.
44 members have added this recipe to their cookbook.
 

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Can I Have These Foods

on Lucym's own diet :
Food Group Avg Member Opinion 
Finfish and Shellfish Products
Fruit Juice
Spices and Herbs
food groups ordered by calorie contribution to recipe.

Reviews 
Goes really weel with Zesty Cauliflower. Same oven temp and same cooking time!
Substitute the lemon juice.
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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
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
6%
Sugars
5.86g
Protein
32.31g
Vitamin D
-
Calcium
120mg
12%
Iron
2.34mg
13%
Potassium
940mg
27%
Vitamin A
300IU
6%
Vitamin C
65.4mg
109%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
10%
of RDI*
(207 calories)
10% of RDI
Calorie Breakdown:
 
Carbohydrate (31%)
 
Fat (11%)
 
Protein (58%)
* Based on a RDI of 2000 calories


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