Sole With Light Lemon Sauce Recipe

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Sole With Light Lemon Sauce
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  1. In large deep skillet, add broth, garlic, carrots and asparagus and bring to boil.
  2. Reduce heat to medium low, add fish and cook for about 3 minutes until fish is done. (it is done when it flakes easily with a fork).
  3. Carefully remove fish and veggies with a slotted spoon to serving plate. Cover and keep warm.
  4. Mix together flour and butter. Bring the broth to a boil and gradually whisk in the butter mixture until sauce begins to thicken.
  5. Remove from heat and whisk in wine, lemon rind and juice.
  6. Season with pepper is desired.
  7. Pour sauce over fish and veggies.
  8. Serve with potatoes, brown rice or a multigrain roll.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 219.53 Kcal (919 kJ)
Calories from fat 91.76 Kcal
% Daily Value*
Total Fat 10.2g 16%
Cholesterol 66.28mg 22%
Sodium 500.1mg 21%
Potassium 546.17mg 12%
Total Carbs 12.62g 4%
Sugars 3.06g 12%
Dietary Fiber 2.8g 11%
Protein 18.4g 37%
Vitamin C 6.8mg 11%
Vitamin A 0.4mg 13%
Iron 1.7mg 9%
Calcium 74.4mg 7%
Amount Per 100 g
Calories 60.51 Kcal (253 kJ)
Calories from fat 25.29 Kcal
% Daily Value*
Total Fat 2.81g 16%
Cholesterol 18.27mg 22%
Sodium 137.83mg 21%
Potassium 150.53mg 12%
Total Carbs 3.48g 4%
Sugars 0.84g 12%
Dietary Fiber 0.77g 11%
Protein 5.07g 37%
Vitamin C 1.9mg 11%
Vitamin A 0.1mg 13%
Iron 0.5mg 9%
Calcium 20.5mg 7%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.7
  • 5

Good Points

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

Bad Points

  • High in Sodium

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