Estimated Nutrition (whole recipe, rough)
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Butter | 1 tbsp (14g) | 102 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 (3-¼ oz.) sole fillets
- 2 tsp diet margarine, melted
- 2 tsp lemon juice
- 2 tbsp all-purpose flour
- 2 tsp fresh parsley, chopped
- 1/8 tsp pepper
- 1/8 tsp paprika
- =
Directions
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 °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. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired. Per serving: calories - 92, carbohydrate - 3 g., protein - 16 g., cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium ~ 79 mg. -- exchanges - 2 lean meat