Lemon Sole

33SHARES
Lemon Sole

4.2 of 5 (12)
Create a Recipe Makeover
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
Report Inappropriate Recipe

Submitted by:

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.

33SHARES

Rate This Recipe

Member Ratings For This Recipe

  • Soo good!!
    - 3/7/12

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
  • Delish!!! Gourmet dinner. Easy prep! Will definitely keep this recipe on hand. - 2/16/11

    Was this review helpful?   yes  No
  • 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

    Was this review helpful?   yes  No
See All Comments