Broiled Parmesan Sole Recipe

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Broiled Parmesan Sole
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Ingredients
8
Count
Nutrition
813
Calories
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Ingredients:

  • 1/4 cup cornmeal
  • 1/2 tsp salt
  • 1/2 tsp oregano
  • 2 tbsp milk , skim
  • 1 lb sole fillet

Directions:

  1. Combine parmesan, cornmeal, garlic, salt and oregano. In another bowl, combine yogurt and milk.
  2. Dip fillets in yogurt mixture to coat completely, then coat with parmesan mixture. Place on lightly greased broiler pan and broil for 10 minutes per inch of thickness, or until fish flakes easily with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 812.68 Kcal (3403 kJ)
Calories from fat 289.07 Kcal
% Daily Value*
Total Fat 32.12g 49%
Cholesterol 262.59mg 88%
Sodium 3806.02mg 159%
Potassium 1234.57mg 26%
Total Carbs 37.16g 12%
Sugars 11.21g 45%
Dietary Fiber 2.41g 10%
Protein 90.89g 182%
Vitamin C 2.2mg 4%
Iron 1.9mg 11%
Calcium 1253mg 125%
Amount Per 100 g
Calories 113.19 Kcal (474 kJ)
Calories from fat 40.26 Kcal
% Daily Value*
Total Fat 4.47g 49%
Cholesterol 36.57mg 88%
Sodium 530.09mg 159%
Potassium 171.95mg 26%
Total Carbs 5.18g 12%
Sugars 1.56g 45%
Dietary Fiber 0.34g 10%
Protein 12.66g 182%
Vitamin C 0.3mg 4%
Iron 0.3mg 11%
Calcium 174.5mg 125%

* 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

  • 18.4
    Points
  • 20
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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