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Baked Sole With a Lemon Ginger Sauce

Recipe #286555 | 30 min | 15 min prep | SERVES 4 (Change Servings)

RECIPE BY: Abby Girl

This recipe is so easy. You gotta love lemon to enjoy this one. Make sure that the fillets are the same size for easy cooking

Posted on: Feb 13, 2008

Ingredients

  • lb sole fillet
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/3 cup lemon juice, fresh
  • 1/4 cup chicken broth (or vegetable)
  • tablespoons sugar
  • teaspoons gingerroot, grated
  • teaspoons cornstarch
  • teaspoon lemon zest, grated
  • 1 garlic, minced
  • tablespoon parsley, chopped
  • Directions

    1. 1
      Spray a medium baking pan with cooking spray. Set aside.
    2. 2
      Rinse fish with cold water and pat dry with paper towels. Sprinkle with salt and pepper. Roll up fish and place seam side down in baking pan. Bake at 425 for 15 - 20 minutes, until fish is cooked through and flakes easily.
    3. 3
      While fish is cooking, prepare sauce. Combine lemon juice, broth, sugar, ginger, cornstarch, lemon zest and garlic in a small saucepan. (this can be done in advance) Cook over medium high heat until mixture is bubbly and has thickened.
    4. 4
      Arrange fillets over serving plates and drizzle with sauce.

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    Nutrition Facts

    Serving Size 1 (177g)

    Recipe makes 4 servings

    Calories 176
    Calories from Fat 13 (7%)
    Amount Per Serving %DV
    Total Fat 1.5g 2%
    Saturated Fat 0.4g 1%
    Monounsaturated Fat 0.3g
    Polyunsaturated Fat 0.4g
    Trans Fat 0.0g
    Cholesterol 54mg 18%
    Sodium 433mg 18%
    Potassium 519mg 14%
    Total Carbohydrate 17.8g 5%
    Dietary Fiber 0.6g 2%
    Sugars 10.2g
    Protein 22.8g 45%
    Vitamin A 121mcg 2%
    Vitamin B6 0.4mg 22%
    Vitamin B12 1.7mcg 28%
    Vitamin C 17mg 29%
    Vitamin E 2mcg 7%
    Calcium 52mg 5%
    Iron 0mg 4%

    detailed view...

    how is this calculated?

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