Lemon Baked Sole from Healthy Diabetic Recipes

Lemon Baked Sole Recipe

Recipe Ingredients:

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

Recipe Instructions:

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 375 degrees F.
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 FROM: All New Cookbook for Diabetics and
Their Families by the University of Alabama at Birmingham copyright
1988

Servings: 4

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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