Lemon Sole

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4.2 of 5 (12)

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

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.

Minutes to Prepare: 5

Minutes to Cook: 15

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.