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Lemon Baked Sole

Diabetes recipes for lemon baked sole



 

Lemon Baked Sole

Prep Time: 10 minutes Cooking Time: 20 minutes
Number of Servings: 4

Ingredients

4each sole fillets (3 1/4 ounce)

2teaspoons margarine, non-fat, melted

2teaspoons lemon juice
2tablespoons flour, all-purpose
2teaspoons fresh parsley leaves, chopped

1/8teaspoon black pepper
1/8teaspoon paprika






































Directions

1. Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside.

2. Combine melted margarine and lemon juice in a small bowl.

3. Combine flour, chopped parsley and pepper in a shallow container.

4. Dip fillets in margarine mixture and dredge in flour mixture.

5. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish.

6. Sprinkle fillets with paprika.

7. 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.

8. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.


Nutrition Facts

- Serving Size: 1 piece of fish, 10g
Amount Per Serving
Calories   15 
                                % Daily Value*

Total Fat 0.0g0%
 Saturated Fat 0.0g0%
 Trans Fat 0.0g
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 3.0g1%
 Dietary Fiber 0.0g1%
 Sugars 0.0g
Protein 0.0g1%


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Source: Recipeland.com



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