Sole with Tomatoes

If you love fish, you will enjoy this delicious dish that will have you licking your lips!

20 minutes Prep: 10 minutes Cook: 10 minutes

47 calories per serving view nutrition facts

1 servings suggest servings

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Ingredients

1	each	tomato	thickly sliced
1	each	sole fillets	fillet, about 5 oz/140 g
1/2	teaspoon	vegetable oil	olive
1/2	teaspoon	lemon	juice
2	teaspoons	dill weed	or basil, fresh, chopped OR 1/4 ts dried basil, dill, parsley
1	x	black pepper	freshly ground, to taste

Directions

Serve with a green vegetable along with potatoes, rice or bread.

On microwave-safe plate, arrange tomato slices in single layer. Arrange fish to cover tomatoes; drizzle with oil and lemon juice. Sprinkle with dill or basil and pepper to taste.

Cover with vented plastic wrap; microwave at high (100%) power for 3 minutes or until fish is almost opaque and flakes easily when tested with a fork. Remove from oven and let stand for 1 minute.

If necessary, pour off excess liquid from plate.

Makes 1 serving. Double ingredients and microwave 4-5 min on one plate for 2 servings.

CONVENTIONAL OVEN METHOD: In shallow baking dish arrange fish; cover with sliced tomato. Drizzle with oil and lemon juice. Sprinkle with dill or basil and pepper to taste. Bake in 400F oven for 12 minutes or until fish is almost opaque and flakes easily when tested with a fork.

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Nutrition Facts

Serving Size 130g

Amount per Serving

Calories 47 50% of calories from fat

	% Daily Value*
Total Fat 3.0g	4%
Saturated Fat 0.0g	2%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 10mg	0%
Total Carbohydrate 6.0g	2%
Dietary Fiber 2.0g	7%
Sugars 3.0g
Protein 1.0g	3%