Low Cal Sole Recipes
LOW CAL SOLE
Make and share this Low Cal Sole recipe from Food.com.
Provided by katia
Categories Very Low Carbs
Time 45m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- Place the fish fillets in a casserole dish. Put some salt and lemon-pepper to taste.
- Add the garlic, the onion sliced, the peppers sliced and then put the lemon juice and the olive oil.
- Cut tomato to slices and place on top to cover the fish in order not to get burn and remain juicy!
- Bake at 350F for 30 minutes approx!
BAKED SOLE FILLET, THE MEDITERRANEAN WAY
Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!
Provided by The Mediterranean Dish
Categories Entree
Time 30m
Number Of Ingredients 14
Steps:
- In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
- In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
- Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
- Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
- Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.
Nutrition Facts : Calories 350 calories, Sugar 0.7 g, Sodium 528.1 mg, Fat 26.1 g, SaturatedFat 6.6 g, TransFat 0 g, Carbohydrate 7.5 g, Fiber 1.8 g, Protein 23.1 g, Cholesterol 15.3 mg
MEDITERRANEAN SOLE
This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil., In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly., Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges
SOLE WITH MUSHROOM SAUCE
Our Sole with Mushroom Sauce recipe makes a tasty weeknight dish. With lightly breaded fish and creamy mushroom flavour, dinner will be ready in 25 minutes!
Yield 6
Number Of Ingredients 8
Steps:
- Place fillets in shallow 2 qt (2 L) baking dish,lightly coated with cooking spray.
- Combine soup,cheese and sherry; spread evenly over fillets. Mix bread crumbs and margarine and sprinkle over fillets.
- Bake at 350°F (180°C) until fish is cooked through - about 30 minutes. Serve with potato wedges.
Nutrition Facts :
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