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 2014.