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    Lemon Baked Sole


    Source of Recipe


    All New Cookbook for Diabetics and Their Families by the University of Alabama at Birmingham

    Lemon Baked Sole

    Exchanges
    Yield: 4 Servings

    4 (3-1/4 oz.) sole fillets
    2 ts Diet margarine, melted
    2 ts Lemon juice
    2 tb All-purpose flour
    2 ts Fresh parsley, chopped
    1/8 ts Pepper
    1/8 ts Paprika

    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 375ºF. 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 ++++ WWP: 2

 

 

 

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