Lemon Sole
Extremely flavorful, quick, and low sodium way to prepare this (or any other) light fish. Lower sat. fat, calories, and eliminate sodium by replacing butter with olive oil, but sacrifice a little taste.Submitted by: ASTOCKTO
CALORIES: 197.7 |
FAT: 7.3g |
PROTEIN: 29.3g |
CARBS: 2.8g |
FIBER: 0.7g
Stuffed Dover Sole
A terrific fish dish best served over a bed of brown rice.Submitted by: TRAIMO
CALORIES: 179.4 |
FAT: 5.6g |
PROTEIN: 26.3g |
CARBS: 7.2g |
FIBER: 3.1g
Parmesan Fillets
This recipe is fast and deliciousSubmitted by: SLOWLEHN
CALORIES: 130.2 |
FAT: 5.4g |
PROTEIN: 7.4g |
CARBS: 9.3g |
FIBER: 4g
Crab stuffed sole with shrimp sauce
2 weeks ago at a dinner party I made the following, compiled from about 4 or 5 different seafood recipes. Due to popular demand I’ve written down more or less what I did (I took notes for once!) and am sharing the recipe here. This is very tasty, rich feeling yet light, and actually pretty darned easy to make. The only annoying part is the white sauce, because white sauce is always annoying. It really means it when recipes say stir constantly (or rather, you darned well better be stirring in the last 30 seconds!) and it just takes forever to thicken.
Serves 8-10Submitted by: SUZISUZISUZI
CALORIES: 350.9 |
FAT: 13.9g |
PROTEIN: 40.8g |
CARBS: 10.4g |
FIBER: 1g
Fish Veronique
Defatted chicken broth and low-fat milk lower the fat content yet give the sauce a rich creamy taste.
CALORIES: 160.6 |
FAT: 2.9g |
PROTEIN: 23.4g |
CARBS: 7.2g |
FIBER: 0.2g
Spinach Stuffed Sole
A scant amount of oil and part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.
CALORIES: 269.8 |
FAT: 7.7g |
PROTEIN: 38.3g |
CARBS: 2g |
FIBER: 0.4g
Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
CALORIES: 225.5 |
FAT: 4.4g |
PROTEIN: 29.4g |
CARBS: 17.3g |
FIBER: 2.5g
