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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 197.7
  • Total Fat: 7.3 g
  • Cholesterol: 95.2 mg
  • Sodium: 164.6 mg
  • Total Carbs: 2.8 g
  • Dietary Fiber: 0.7 g
  • Protein: 29.3 g

View full nutritional breakdown of Lemon Sole calories by ingredient
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Lemon Sole

Submitted by: ASTOCKTO
Lemon Sole

Introduction

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. 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.
Number of Servings: 4

Ingredients

    2 Tbsp butter, salted
    2 c. sliced fresh mushrooms
    1/4 c. lemon juice
    1/4 tsp. fresh ground black pepper
    1/4 tsp. paprika
    1 lb. thawed sole fillets, not breaded
    1/4 c. fresh parsley (1 Tbsp. dried)

Directions

Rub the inside of a large skillet with a paper towel dipped in a tiny bit of olive oil (this helps prevent the butter from burning). Heat skillet on medium heat. Add butter, and immediately add mushrooms on top of butter (this prevents them from sticking). Stir ~ 1 minute. Add lemon juice, pepper, and paprika. Stir occasionally until mushrooms are tender, 4-6 min. Remove sauce and mushrooms to a bowl. Layer sole fillets on bottom of skillet. Pour sauce and mushrooms back into skillet on top of sole. Cover and cook 5-8 minutes just until sole flakes easily with fork (overcooking makes the fish tough). Serve fish over dry brown rice, top with sauce and parsley.

Number of Servings: 4

Recipe submitted by SparkPeople user ASTOCKTO.






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Member Ratings For This Recipe

  • Soo good!!
    - 3/7/12

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  • I'm always looking for a good fish recipe, and this one is a keeper! I tweeked it a bit after reading the comments below, and it is absolutely delicious! - 3/2/12

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  • The mushrooms absorbed all the flavor no sauce to speak of. Mushrooms were very salty and sour, unedible, the fish was good though. - 2/26/12

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  • Delish!!! Gourmet dinner. Easy prep! Will definitely keep this recipe on hand. - 2/16/11

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  • Fantastic and delicious! Loved the lemon flavour! Used the lemon sauce to make a warm salad dressing for a wilted spinach salad and half the amount of rice! Makes a fabulous dressing. Yum! - 6/2/10

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  • I make a a version of this dish similar to the classic "Sole Meuniere." Try adding the lemon juice and some lemon zest to the pan after you have taken out the fish. Let the sauce reduce and let some of the lemon zest carmelize. I bet you'll find a new love for lemon. - 1/7/10

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  • Great! Added 2 cloves minced garlic before the mushrooms, then added a little frozen spinach with the mushrooms. Lovely. - 6/11/09

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  • This was absolutely amazing. I added a bit of fresh garlic into mine to offset the lemon and it was the most delicious fish recipe I've ever tasted!!! - 5/22/09

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  • A very quick meal to put together but we all found it just far too lemony. If I make again, I will do 1/8 cup of lemon juice and 1/8 water I think. - 9/29/08

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