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    You are in: Home / Recipes / Low Cal Sole Recipe
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    Low Cal Sole

    Low Cal Sole. Photo by PaulaG

    1/2 Photos of Low Cal Sole

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    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    15 mins

    30 mins

    katia's Note:

    I often make this dish because it's easy, tasty, healthy and low cal! What more can I ask?

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Place the fish fillets in a casserole dish. Put some salt and lemon-pepper to taste.
    2. 2
      Add the garlic, the onion sliced, the peppers sliced and then put the lemon juice and the olive oil.
    3. 3
      Cut tomato to slices and place on top to cover the fish in order not to get burn and remain juicy!
    4. 4
      Bake at 350F for 30 minutes approx!

    Browse Our Top Sole and Flounder Recipes

    Ratings & Reviews:

    • on July 04, 2008

      45

      Made this with TilapIa, onion and tomato since I don't care for peppers. Very easy to make & the fish was very moist. Next time I will use a little less lemon juice and add more garlic (our personal taste) and perhaps some thinly sliced summer squash.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on November 26, 2007

      55

      This was made using tilapia. The fillets were frozen and both the fish and vegetables were done in about 25 minutes. This recipe boasts a wonderful assortment of fresh vegetables. The fish was moist and wonderfully seasoned. A winning recipe!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 11, 2006

      55

      I made this for Pick a Chef 2006. I couldn’t get sole, so I made this with flounder – a substitution suggested by Zaar – and then, except for using more garlic (a personal taste preference), I made this exactly to the recipe. Very easy to make and, as katia had promised, the fish was moist and flavoursome. Thanks for sharing this fabulous low fat recipe, katia!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Low Cal Sole

    Serving Size: 1 (600 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 427.7
     
    Calories from Fat 99
    23%
    Total Fat 11.0 g
    17%
    Saturated Fat 1.9 g
    9%
    Cholesterol 156.4 mg
    52%
    Sodium 272.4 mg
    11%
    Total Carbohydrate 17.4 g
    5%
    Dietary Fiber 3.8 g
    15%
    Sugars 8.6 g
    34%
    Protein 63.7 g
    127%

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