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HEART AND SOLE

Source of Recipe

CRAZY PLATES by Janet & Greta Podleski


List of Ingredients





Recipe

Makes 4 servings.

1 lb. sole fillets
1/4 tsp. black pepper
1/3 cup lemon juice
1/4 cup low-fat chicken or vegetable broth
3 tbsp. sugar
2 tsp. grated gingerroot
2 tsp. cornstarch
1 tsp. grated lemon zest
1 clove garlic, minced
1 tbsp. chopped, fresh parsley

Spray a medium baking pan with non-stick spray. Set aside. Rinse fish with cold water and pat dry with paper towels. Sprinkle with salt and pepper. Roll up fish and place seam side down in baking pan. Bake at 425 F. for 15 to 20 minutes, until fish is cooked through and flakes easily with a fork.

While fish is cooking, prepare sauce. Combine lemon juice, broth, sugar, gingerroot, cornstarch, lemon zest, and garlic in a small saucepan. Cook over medium-high heat until mixture is bubbly and has thickened. Arrange fish on serving plates and drizzle with sauce. Sprinkle with parsley and serve immediately.

Per serving: 149 calories, 2.1 g fat, 1 g saturated fat, 22.4 g protein, 12.5 g carbohydrate, 0.3 g fiber, 35 mg cholesterol. 13 mg sodium % calories from fat: 12