The Sole of my Zucchini Recipe

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Ingredients:

Serving

1 lb sole fillet
1 tbsp lemon juice
salt & pepper
2 medium zucchini, sliced 1/4 inch slices
1/4 cup chopped sweet green pepper
1/4 cup chopped red pepper
1/4 cup onion, chopped
1 tbsp butter (or spray your pan with veggie oil)
1 can cream of mushroom soup (undiluted , use low fat if you wish)
4 tbsp dry white wine (optional)
2 tbsp parsley, chopped
1/2 tsp fresh dill weed

Directions:

Heat oven to 350 degrees F.
Sprinkle the lemon juice on the sole and add salt& pepper, place filets in a baking dish.
Saute the zucchini, peppers& onions in the butter.
Simmer until the liquid has evaporated add soup, wine parsley& dill weed.
Bring to a boil.
Pour over the sole.
Bake 15-20 minutes or until the fish flakes.
DO NOT OVER COOK.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	129.33 Kcal (541 kJ)
Calories from fat	46.46 Kcal
		% Daily Value*
Total Fat	5.16g	8%
Cholesterol	58.65mg	20%
Sodium	339.14mg	14%
Potassium	286.46mg	6%
Total Carbs	3.01g	1%
Sugars	1.43g	6%
Dietary Fiber	0.68g	3%
Protein	14.15g	28%
Vitamin C	30.4mg	51%
Iron	0.2mg	1%
Calcium	33.6mg	3%

Amount Per 100 g
Calories	75.42 Kcal (316 kJ)
Calories from fat	27.09 Kcal
		% Daily Value*
Total Fat	3.01g	8%
Cholesterol	34.2mg	20%
Sodium	197.77mg	14%
Potassium	167.04mg	6%
Total Carbs	1.75g	1%
Sugars	0.83g	6%
Dietary Fiber	0.4g	3%
Protein	8.25g	28%
Vitamin C	17.8mg	51%
Iron	0.1mg	1%
Calcium	19.6mg	3%

* 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

2.9

Points
3

PointsPlus

Good Points

saturated fat free

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