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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 1,058.8
  • Total Fat: 14.3 g
  • Cholesterol: 707.5 mg
  • Sodium: 2,412.1 mg
  • Total Carbs: 84.7 g
  • Dietary Fiber: 4.0 g
  • Protein: 141.1 g

View full nutritional breakdown of Company's Coming - Healthy Lemon Sole calories by ingredient
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Company's Coming - Healthy Lemon Sole

Submitted by: INSPIREDBYCHJ


Number of Servings: 1

Ingredients

    * 6 Filets of sole (approx wght 110g each)
    * 1 cup bread crumbs
    * 1 tbsp lemon zest (approx the zest of 1 small lemon)
    * 1 large egg
    * Salt to taste
    * Pepper to taste
    * Pam Spray (2-4 seconds)

Directions

* Preheat oven to 400 degrees
* Grease a baking sheet (with sides) with Pam spray
* In a medium-sized shallow bowl, mix bread crumbs, lemon zest, salt and pepper thoroughly
* In another medium sized shallow bowl, beat egg
* Dip each filet into the egg and then coat well on both sides with bread crumb mixture and place on greased baking sheet
* Bake in oven for 6-8 minutes - cooking times will vary by appliance - check that the fish is cooked (white and flaky) by cutting it with a fork or knife

Makes 6 servings

*Note - my boyfriend and I found this recipe dry and a little bland; I would recommend adding maybe some paprika and grated parmesan to the bread crumb mix and pan frying it in a little bit of olive oil. Alternately, I made sandwiches with the leftovers using some light mayo and light cheese and it wasn't bad. :)

Number of Servings: 1

Recipe submitted by SparkPeople user INSPIREDBYCHJ.





TAGS:  Fish |

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