Photo: Ernest Porzi
Estimated Nutrition (whole recipe, rough)
238
Calories
18g
Protein
14g
Fat
11g
Carbs
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Lemon Sole | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
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
- ½ cup plain yogurt
- 2 tablespoons chopped fresh basil leaves
- ¼ cup cornmeal
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1½ pounds lemon sole cut in 40 pieces
- 2 tablespoons extra virgin olive oil
- =
Directions
1
Turn the oven to broil and lightly grease a broiler pan.
2
Stir together the yogurt and chopped basil then set aside.
3
Blend cornmeal, salt and pepper together.
4
Brush the sole with olive oil and dredge in the cornmeal mixture.
5
Arrange fillets on the broiler pan and broil them without turning for 4 minutes.
6
Pull the pan out from under the broiler and spread a thick layer of the basil yogurt mixture over the top of each piece.
7
Put the pan back under the broiler for 30 more seconds.
Recipe sourced from
fandom