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Sole with Tomatoes

 

If you love fish, you will enjoy this delicious dish that will have you licking your lips!
13

Yield

1

servings

Prep

10

min

Cook

10

min

Ready

20

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

Ingredients

1 each tomatoes
thickly sliced
1 each sole fillets
fillet, about 5 oz/140 g
*
½ teaspoon vegetable oil
olive
½ 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 to 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 400℉ (200℃) oven for 12 minutes or until fish is almost opaque and flakes easily when tested with a fork.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 130g (4.6 oz)
Amount per Serving
Calories 4750% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 7%
Sugars g
Protein 3g
Vitamin A 23% Vitamin C 30%
Calcium 5% Iron 7%
* based on a 2,000 calorie diet How is this calculated?

 

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