Penn Herb Wellness Guide
Lemon Broiled Sole
Easy, quick, delicious, fish is fast food at its best! Cod fillets also work in this recipe.
Ingredients
- 1 1/4 lbs sole fillets
- 2 Tbs fresh lemon juice
- 1 Tbs brown sugar
- 1 Tbs olive oil
Directions
- 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 36 minutes (depending on thickness), turn, baste with remaining marinade, and broil another 36 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.
Nutrition Facts
Calories 174
Calories from Fat 45 (26%)
(8%)Total Fat 5g
(4%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
(23%)Cholesterol 68mg
(5%)Sodium 116mg
(15%)Potassium 533mg
Total Carbohydrate 4g
(0%)Dietary Fiber 0g
Sugars 3g
Sugar Alcohols 0g
(53%)Protein 27g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered 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 December 2024.