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Nutrition Facts
Serving Size 1 (171g) Recipe makes 2 servings
Calories 164
Calories from Fat 27		(17%)
Amount Per Serving		%DV
	Total Fat 3.1g	4%
	Saturated Fat 1.1g	5%
	Monounsaturated Fat 0.6g
	Polyunsaturated Fat 0.5g
	Trans Fat 0.0g
Cholesterol 72mg		24%
Sodium 293mg		12%
Potassium 553mg		15%
Total Carbohydrate 4.2g		1%
	Dietary Fiber 0.5g	2%
	Sugars 1.9g
Protein 28.3g		56%
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Ww Core Sole

Recipe #156635 | 15 min | 5 min prep | add private note

⁽⁴⁾ RATE IT NOW Print Recipe

By: Chef #290998
Feb 20, 2006

I found this some time ago but it works for Core. You may have to count the Parmesan, depends on if you you use fat free or not. I do this in the toaster oven.

SERVES 2 (change servings and units)

Ingredients

2 tablespoons fat-free Miracle Whip
4 teaspoons parmesan cheese
1 tablespoon onion, diced fine
1 tablespoon parsley, fresh
2 garlic cloves, minced
10 ounces sole or flounder

Directions

1
Preheat broiler. Mix all but fish in a bowl. Put fish in a nonstick pan. Spread mix over the top. Broil for 8-10 min until it flakes.

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Featured Reviews for This Recipe

From: mums the word

On Nov 6, 2008

Quite a yummy little fish dish with the bonus that it is waist line friendly. I used frozen fillets which I thawed but apparently I did not dry them off enough because about 4 min into broiling I had a lot of water in the pan that I needed to drain off. So if you use frozen fillets, be sure to dry them well. Thx for posting this.

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From: Chef #439526

On Jan 11, 2008

I don't like fish, but this is GREAT! I am on the Flex WW and it is 3 pts per 5 oz. Very good! Does not taste fishy at all! I will make this again.

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From: mickeydownunder

On May 26, 2007

Two thumbs up this recipe! DEFINATELY will be a keeper for me! SOOOOOOOOOOOOOOO simple, easy to do, Oh, did I mention...tastes yummy too! Thanks!

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From: NurseChef

On Feb 25, 2006

I'm on Core Plan and lost almost 25 lbs. I would sub diet Kraft mayo so that it tastes better but regular Kraft Parm is so low in points that I would just count the whole thing as Core anyway. It's a winner of a recipe!

2 people found this review helpful

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