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Sole Amandine

Source of Recipe

.
Sole Amandine

everydaydiabeticrecipes.com
SERVES 4
COOK TIME 10 Min

Did you know that some fats are better than others? Nuts such as almonds, which are used in this recipe, contain monounsaturated fats, which are the healthiest ones for us. What fats should we keep to a minimum intake? Saturated fats, which are found most commonly in butter, bacon, and meats.

What You'll Need:
• 4 sole fillets (4 ounces each)
• 1/2 teaspoon black pepper
• 2 tablespoons stick margarine
• 1/4 cup sliced almonds

What To Do:
1. Preheat the broiler. Coat a broiler pan or rimmed baking sheet with nonstick cooking spray.

2. Sprinkle the fillets with the pepper and place on the pan. Broil for 4 to 6 minutes (without turning), or until the fish flakes easily with a fork.

3. Meanwhile, in a small skillet, melt the butter over medium-low heat. Add the almonds and cook for 1 to 2 minutes, or until golden, stirring constantly. Spoon the butter sauce over the fillets and serve immediately.

1/4 of recipe equals: Calories 163 (Calories from Fat 95); Total Fat 11g (Saturated Fat 1.7g, Trans Fat 1.5g); Protein 15g; Cholesterol 51mg; Sodium 388mg; Total Carbohydrates 1.4g; Dietary Fiber 0.8g; Sugars 0.2g