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    You are in: Home / Recipes / Ww Core Sole Recipe
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    Ww Core Sole

    Total Time:

    Prep Time:

    Cook Time:

    15 mins

    5 mins

    10 mins

    Chef #290998's Note:

    I found this some time ago but it works for Core. You may have to count the Parmesan, depends on if you you use fat free or not. I do this in the toaster oven.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Preheat broiler. Mix all but fish in a bowl. Put fish in a nonstick pan. Spread mix over the top. Broil for 8-10 min until it flakes.

    Ratings & Reviews:

    • on May 08, 2011

      55

      Fabulous flavour, and couldn't have been easier. I was using dried onions, so mixed the sauce ahead of time so that they were softened. I broiled it, but when the top started to brown too much, switched the oven to bake. This is going to be a regular on the menu. Will also give it a try with salmon too. Thanks Chef for a such a delicious meal.

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on November 06, 2008

      45

      Quite a yummy little fish dish with the bonus that it is waist line friendly. I used frozen fillets which I thawed but apparently I did not dry them off enough because about 4 min into broiling I had a lot of water in the pan that I needed to drain off. So if you use frozen fillets, be sure to dry them well. Thx for posting this.

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on January 11, 2008

      55

      I don't like fish, but this is GREAT! I am on the Flex WW and it is 3 pts per 5 oz. Very good! Does not taste fishy at all! I will make this again.

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

    Read All Reviews (5)

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    Nutritional Facts for Ww Core Sole

    Serving Size: 1 (171 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 134.4
     
    Calories from Fat 37
    27%
    Total Fat 4.1 g
    6%
    Saturated Fat 1.3 g
    6%
    Cholesterol 68.3 mg
    22%
    Sodium 599.5 mg
    24%
    Total Carbohydrate 4.1 g
    1%
    Dietary Fiber 0.5 g
    2%
    Sugars 1.9 g
    7%
    Protein 19.2 g
    38%

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