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Lemon Broiled Sole

Related recipes: Main Courses, Corn-Free, Dairy-Free, Egg-Free, Low-Calorie, Low-Carbohydrate
Lemon Broiled Sole: Main Image

Quick Facts

Servings: 4

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Wine Pairings

  1. Sauvignon Blanc
  2. Gewurztraminer
Easy, quick, delicious, fish is fast food at its best! Cod fillets also work in this recipe.

Ingredients

  • 570g sole fillets
  • 30mL fresh lemon juice
  • 9g brown sugar
  • 15mL olive oil

Directions

  • Rinse fish with cold water and pat dry with a paper towel. Cut fish into four equal pieces and place in a shallow baking dish.
  • Combine lemon juice, brown sugar and oil in a small bowl. Drizzle lemon mixture over fish, turn so both sides are coated with marinade. Cover and marinate in the refrigerator for 15 minutes.
  • Preheat oven broiler and when fish is ready, transfer to a broiler pan that has been coated with vegetable oil spray. Broil 3–6 minutes (depending on thickness), turn, baste with remaining marinade, and broil another 3–6 minutes on the other side. Fish is done when it flakes easily with a fork.

Guideline: cook fish for a total of 10 minutes per inch (2.5cm) of thickness.

Nutrition Facts

Calories 174
  Calories from Fat 45 (26%)
(8%)Total Fat 5g
(4%)Saturated Fat 1g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 3g
(23%)Cholesterol 68mg
(5%)Sodium 116mg
(15%)Potassium 533mg
Total Carbohydrate 4g
(0%)Dietary Fibre 0g
Sugars 3g
Sugar Alcohols 0g
(53%)Protein 27g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.