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Lemon Baked Sole – TypeFree Diabetes

Lemon Baked Sole

Prep Time: 10 minutes Cooking Time: 20 minutes
Number of Servings: 4


4 each sole
fillets (3 1/4 ounce)
2 teaspoons margarine,
non-fat, melted
2 teaspoons lemon
2 tablespoons flour,
2 teaspoons fresh parsley
leaves, chopped
1/8 teaspoon black
1/8 teaspoon paprika


1. Rinse fillets thoroughly in cold water; pat dry with paper towels,
and set aside.

2. Combine melted margarine and lemon juice in a small bowl.

3. Combine flour, chopped parsley and pepper in a shallow container.

4. Dip fillets in margarine mixture and dredge in flour mixture.

5. Transfer fillets to a nonstick baking sheet, and drizzle any
remaining margarine mixture over fish.

6. Sprinkle fillets with paprika.

7. Bake at 375 degrees F. for 15 to 20 minutes or until fish is golden
brown and flakes easily when tested with a fork.

NOTE: If a crisper texture is desired, broil baked fillets 4 inches
from heat for 1 minute.

8. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if

Nutrition Facts

– Serving Size: 1 piece of fish, 10g
Amount Per Serving

Calories   15 
                                % Daily Value*
Total Fat 0.0g 0%
 Saturated Fat 0.0g 0%
 Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 3.0g 1%
 Dietary Fiber 0.0g 1%
 Sugars 0.0g
Protein 0.0g 1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily
values may be higher or lower
depending on your calorie needs.
Source: Recipeland.com


Author Admin

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