Photo: Mockup Graphics
Estimated Nutrition (whole recipe, rough)
100
Calories
7g
Protein
6g
Fat
6g
Carbs
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Egg | 1 large egg (50g) | 78 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| 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
- 1½ lb fresh sole fillets
- 3 tbsp low-fat mayonnaise
- 2 tbsp Dijon mustard
- 1 tbsp chopped parsley
- fresh ground pepper
- 1 large lemon; cut into wedges
Directions
1
Coat a baking sheet with nonstick cooking spray.
2
Arrange fillets so they don't overlap each other.
3
In a small bowl, combine the mayonnaise, mustard, parsley and pepper and mix thoroughly.
4
Spread the mixture evenly over the fillets.
5
Broil 3 to 4 inches from the heat for 4 minutes until fish flakes easily with a fork.
6
Arrange fillets on a serving platter, garnish with lemon wedges and serve.
Recipe sourced from
fandom