Fillet of Sole in an Oil Sauce Recipe

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Fillet of Sole in an Oil Sauce
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Ingredients
9
Count
Nutrition
439
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. In a glass jar, mix together lemon juice, olive oil, minced garlic and dried oregano; shake well until creamy.
  2. Divide sauce in half and set aside.
  3. Preheat oven to 400 F degrees.
  4. Rinse fillet of sole in cold water and pat dry with paper towelling.
  5. Sprinkle each side of fish with dried dill weed and black pepper.
  6. Place fish in a oven-proof casserole dish.
  7. Pour half of the creamy sauce mixture over fish.
  8. Bake in preheated 400 F oven for 10 minutes on each side or until fish is flaky (DO NOT OVERCOOK).
  9. In the meantime, in a cooking pot or large saucepan, bring 4 cups of water to boil.
  10. Add chopped spinach and cook for 2 minutes.
  11. Drain immediately and cover with cold water and some ice cubes to cool.
  12. Drain when cooled and pat spinach dry on paper towelling.
  13. Divide spinach equally on 4 serving plates.
  14. Place 1 piece of cooked fish on each plate.
  15. Pour remaining creamy mixture sauce over fish.
  16. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 439.2 Kcal (1839 kJ)
Calories from fat 311.41 Kcal
% Daily Value*
Total Fat 34.6g 53%
Cholesterol 76.53mg 26%
Sodium 626.1mg 26%
Potassium 877.2mg 19%
Total Carbs 9.91g 3%
Sugars 2.52g 10%
Dietary Fiber 4.95g 20%
Protein 26.96g 54%
Vitamin C 22.4mg 37%
Vitamin A 1.6mg 52%
Iron 3.5mg 20%
Calcium 281.5mg 28%
Amount Per 100 g
Calories 70.04 Kcal (293 kJ)
Calories from fat 49.66 Kcal
% Daily Value*
Total Fat 5.52g 53%
Cholesterol 12.2mg 26%
Sodium 99.85mg 26%
Potassium 139.9mg 19%
Total Carbs 1.58g 3%
Sugars 0.4g 10%
Dietary Fiber 0.79g 20%
Protein 4.3g 54%
Vitamin C 3.6mg 37%
Vitamin A 0.2mg 52%
Iron 0.6mg 20%
Calcium 44.9mg 28%

* 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

  • 10.9
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • sugar free

Bad Points

  • High in Sodium

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