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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Fish with Mustard Sauce on Spinach
  
Source: dLife

Sole or flounder baked with golden mustard served over wilted spinach.

Rating:
Prep Time: 10 minutes
Cook Time: 10 minutes
Difficulty: EASY
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Nutrition Facts

Makes 4 servings
Serving Size: 1 each
Amount Per Serving
Calories 203.1
Total Carbs 1 g
Dietary Fiber 0.3 g
Sugars 0.6 g
Total Fat 10.5 g
Saturated Fat 1.9 g
Unsaturated Fat 8.7 g
Potassium 724.7 mg
Protein 25 g
Sodium 281.4 mg
Dietary Exchanges
2 Fat, 3 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 lb sole fillet , 4 oz. each (or flounder)
0.25 cup ranch salad dressing
3 tbsp plain yogurt, whole milk
1.5 tbsp prepared yellow mustard
8 oz fresh spinach leaves


Directions
1 Preheat oven to 400 degrees F.
2 Rinse fish, pat dry with paper towels, place in 12" x 8" x 2" glass baking dish.
3 In a small bowl, combine salad dressing, yogurt, and mustard. Spoon evenly over the fish.
4 Bake 8 to 10 minutes or until fish flakes easily with fork.
5 While fish is baking, remove stems from spinach, rinse thoroughly, drain well.
6 Heat nonstick skillet over medium-high heat, add spinach, cook for 30 seconds or until wilted, stirring constantly.
7 Arrange spinach on plates, top with baked fish. Serve immediately.


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Topic:  Lunches
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...
Name: azjade
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