Lemon Baked Sole
Yield: 4 servings
4 (3-1/4 oz.) sole fillets 2 ts Fresh parsley, chopped
2 ts Diet margarine, melted 1/8 ts Pepper
2 ts Lemon juice 1/8 ts Paprika
2 tb All-purpose flour
Rinse fillets thoroughly in cold water; pat dry with paper towels,
and set aside. Combine melted margarine and lemon juice in a small
bowl. Combine flour, chopped parsley and pepper in a shallow
container. Dip fillets in margarine mixture and dredge in flour
mixture. Transfer fillets to a nonstick baking sheet, and drizzle any
remaining margarine mixture over fish.
Sprinkle fillets with paprika. Bake at 375 degrees F.
for 15 to 20 minutes or until fish is golden brown and flakes easily
when tested with a fork. NOTE: If a crisper texture is desired,
broil baked fillets 4 inches from heat for 1 minute. Garnish each
fillet with a lemon wedge and fresh parsley sprigs, if desired. PER
SERVING: calories - 92, carbohydrate - 3 g., protein - 16 g.,
cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium - 79 mg. -
Exchanges - 2 Lean Meat FROM: All New Cookbook for Diabetics and
Their Families by the University of Alabama at Birmingham copyright
1988
444 (3-1/4 oz.) sole fillets 2 ts Fresh parsley, chopped
2 ts Diet margarine, melted 1/8 ts Pepper
2 ts Lemon juice 1/8 ts Paprika
2 tb All-purpose flour
Rinse fillets thoroughly in cold water; pat dry with paper towels,
and set aside. Combine melted margarine and lemon juice in a small
bowl. Combine flour, chopped parsley and pepper in a shallow
container. Dip fillets in margarine mixture and dredge in flour
mixture. Transfer fillets to a nonstick baking sheet, and drizzle any
remaining margarine mixture over fish.
Sprinkle fillets with paprika. Bake at 375 degrees F.
for 15 to 20 minutes or until fish is golden brown and flakes easily
when tested with a fork. NOTE: If a crisper texture is desired,
broil baked fillets 4 inches from heat for 1 minute. Garnish each
fillet with a lemon wedge and fresh parsley sprigs, if desired. PER
SERVING: calories - 92, carbohydrate - 3 g., protein - 16 g.,
cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium - 79 mg. -
Exchanges - 2 Lean Meat FROM: All New Cookbook for Diabetics and
Their Families by the University of Alabama at Birmingham copyright
1988
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