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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (273g) Recipe makes 2 servings |
||
| Calories 193 | ||
| Calories from Fat 20 | (10%) | |
| Amount Per Serving | %DV | |
| Total Fat 2.3g | 3% | |
| Saturated Fat 0.5g | 2% | |
| Monounsaturated Fat 0.4g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 81mg | 27% | |
| Sodium 145mg | 6% | |
| Potassium 873mg | 24% | |
| Total Carbohydrate 4.3g | 1% | |
| Dietary Fiber 1.1g | 4% | |
| Sugars 1.7g | ||
| Protein 34.3g | 68% | |
Ingredients
- 3/4 lb fillet of sole (lemon or gray sole)
- 1 pinch rosemary
- 3 tablespoons white wine
- 1 tablespoon lemon juice
- 2 scallions, sliced and sauteed lightly
- 1/4 lb mushroom, stems removed, sliced and sauteed lightly
- 1 tablespoon parsley, chopped fine
- salt & pepper, freshly ground
Directions
1
Place fillets in a greased baking dish.2
Combine rosemary, wine, lemon juice and pour over the fish.3
Top with scallions and mushrooms.4
Cover with aluminum foil.5
Bake in preheated 350-degree oven for about 15 minutes or until flaky.6
Sprinkle with parsley and season with salt and pepper.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Sole & Flounder
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- Preparation > Time to Make > < 15 mins
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- Preparation > Number of Servings > For 1 or 2
- Dietary > Lighter Fare
- Dietary > Low in... > Low Fat
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Featured Reviews for This Recipe
From: amberinhongkong
On Mar 12, 2002
this was very easy and light, especially good for low fat eaters. quite tasty, but watch you don't overcook.
From: yogi
On May 29, 2003
Very nice baked fish! Especially good for those of us watching our diets!! The scallions, mushrooms and rosemary gave the fish a nice subtle flavor without overpowering. I did add a bit more than a pinch of rosemary, and used portabella mushrooms, sliced thin and cut into 1" pieces. Also added a shot of lemon juice before serving. Will make this again, maybe adding more mushrooms... can't have too many mushrooms, can you? :^)
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