Lemon Broiled Sole
Easy, quick, delicious, fish is fast food at its best! Cod fillets also work in this recipe.
- 1 1/4 lbs sole fillets
- 2 Tbs fresh lemon juice
- 1 Tbs brown sugar
- 1 Tbs olive oil
- Rinse fish with cold water and pat dry with a paper towel. Cut fish into four equal pieces and place in a shallow baking dish.
- Combine lemon juice, brown sugar and oil in a small bowl. Drizzle lemon mixture over fish, turn so both sides are coated with marinade. Cover and marinate in the refrigerator for 15 minutes.
- Preheat oven broiler and when fish is ready, transfer to a broiler pan that has been coated with vegetable oil spray. Broil 3-6 minutes (depending on thickness), turn, baste with remaining marinade, and broil another 3-6 minutes on the other side. Fish is done when it flakes easily with a fork.
Guideline: cook fish for a total of 10 minutes per inch (2.5cm) of thickness.
Calories from Fat 45 (26%)
(8%)Total Fat 5g
(4%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Total Carbohydrate 4g
(0%)Dietary Fiber 0g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.