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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (137g) Recipe makes 6 servings The following items or measurements are not included below: low-fat mayonnaise |
||
| Calories 110 | ||
| Calories from Fat 14 | (12%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.6g | 2% | |
| Saturated Fat 0.3g | 1% | |
| Monounsaturated Fat 0.4g | ||
| Polyunsaturated Fat 0.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 54mg | 18% | |
| Sodium 148mg | 6% | |
| Potassium 446mg | 12% | |
| Total Carbohydrate 2.4g | 0% | |
| Dietary Fiber 1.0g | 4% | |
| Sugars 0.2g | ||
| Protein 21.8g | 43% | |
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Ingredients
- 1 1/2 lbs fresh sole fillets
- 3 tablespoons low-fat mayonnaise
- 2 tablespoons Dijon mustard
- 1 tablespoon chopped parsley
- freshly-ground black pepper
- 1 large lemon, cut into wedges
Directions
1
Coat a baking sheet with nonstick cooking spray.2
Arrange fillets so they don't overlap.3
In a small bowl, combine the mayonnaise, mustard, parsley, and pepper and mix thoroughly.4
Spread the mixture evenly over the fillets.5
Broil 3 to 4 inches from the heat for 4 minutes until fish flakes easily with a fork.6
Arrange fillets on a serving platter, garnish with lemon wedges, and serve.
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Saltwater > Sole & Flounder
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- Preparation > Time to Make > < 30 mins
- Preparation > Simple
- Preparation > Equipment > Oven
- Dietary > Diabetic
Featured Reviews for This Recipe
From: Chef #1154022
On Feb 1, 2009
I thought this made a nice and easy dinner for two. The dijon was a nice add to the sole. I like dijon, so I didn't think it overpowered the fish. It broiled to a nice finish. I don't know if I'd make the dish for company, because it might be a bit much for someone who isn't into Dijon mustard, but my wife and I liked it, and we'll have it again.
From: ChefMarvelIris
On May 21, 2005
This was a wonderful recipe. I substituted dill weed for the parsley and it was awesome.
From: David Bishop
On Feb 6, 2006
Very good recipe! I substituted Lemon Pepper and added a dash of Chili Powder for an extra bite. Even my very finicky 7-year-old son liked it!
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