Baked Sole Mexicana Recipe

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Ingredients

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Nutrition

Calories

Total time

Minutes

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Ingredients:

Serving

6 oz sole or 6 oz flounder fillets, patted dry
1 lime , juice of
1 tsp salt
1/2 tsp pepper
2 tbsp olive oil
1 medium onion, minced
3 garlic cloves, minced
1 (14 oz) can peeled tomatoes, drained and chopped
1 bay leaf
1/2 tsp dried marjoram
3 fresh jalapeno peppers, seeded and minced
1/4 cup chopped fresh parsley

Directions:

Preheat oven to 375 degrees. Coat large baking dish with vegetable cooking spray.
Arrange the fish fillets in a single layer and season with the lime juice, 1/2 tsp of the salt, and 1/4 tsp of the pepper.
In a large skillet, heat the olive oil. Add the onion and garlic and cook over medium-high heat until softened, about 3 minutes.
Add the tomatoes, bay leaf, marjoram and jalapeno peppers.
Cook until thickened, 5 - 7 minutes. Stir in 3 tbsp of the chopped parsley and the remaining salt and pepper and cook 2 minutes.
Pour the sauce over the fillets and bake until the fish is cooked through and opaque throughout, 8 -10 minutes.
Sprinkle the remaining chopped parsley over the top and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	78.48 Kcal (329 kJ)
Calories from fat	47.56 Kcal
		% Daily Value*
Total Fat	5.28g	8%
Cholesterol	12.75mg	4%
Sodium	474.59mg	20%
Potassium	135.43mg	3%
Total Carbs	4.37g	1%
Sugars	1.42g	6%
Dietary Fiber	1.14g	5%
Protein	4g	8%
Vitamin C	17.3mg	29%
Iron	0.4mg	2%
Calcium	23.6mg	2%

Amount Per 100 g
Calories	98.73 Kcal (413 kJ)
Calories from fat	59.83 Kcal
		% Daily Value*
Total Fat	6.65g	8%
Cholesterol	16.04mg	4%
Sodium	597.03mg	20%
Potassium	170.37mg	3%
Total Carbs	5.5g	1%
Sugars	1.79g	6%
Dietary Fiber	1.43g	5%
Protein	5.04g	8%
Vitamin C	21.8mg	29%
Iron	0.5mg	2%
Calcium	29.7mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1.8

Points
2

PointsPlus

Good Points

saturated fat free,
low cholesterol

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