Baked Lemon Sole

Back to all recipes

Try this low-fat recipe to eat more fish.  Fish are a great source of omega-3 fatty acids.

• 4 (3-1/4 oz.) sole fillets
• 2 tsp. fresh parsley, chopped
• 2 tsp. margarine, melted
• 1/8 tsp. pepper
• 2 tsp. lemon juice
• 1/8 tsp. paprika
• 2 T. 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.  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.

Makes 4 servings

Nutritional Information Per Serving (1 fillet):

• Calories: 105
• Fat: 3 g
• Carbohydrate: 3 g
• Protein: 16 g
• Saturated Fat: less than 1 g
• Cholesterol: 43 mg
• Fiber: 0 g
• Calcium: 13 mg