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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

Lemon and Tomato Sole Fillets
  
Source: dLife

Lemon-pepper broiled sole fillets with capers and tomatoes.

Rating:
Prep Time: 10 minutes
Cook Time: 5 minutes
Difficulty: INTERMEDIATE
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Nutrition Facts

Makes 2 servings
Amount Per Serving
Calories 128.3
Total Carbs 2.6 g
Dietary Fiber 0.8 g
Sugars 1.3 g
Total Fat 1.6 g
Saturated Fat 0.4 g
Unsaturated Fat 1.3 g
Potassium 781.8 mg
Protein 24.8 g
Sodium 152 mg
Dietary Exchanges
1/4 Vegetable, 3 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
0.5 lb sole fillet , rinse and pat dry (2 - 4oz. filets)
1 pinch lemon pepper seasoning
1 small tomato , finely diced
1 tsp capers, drained , rinsed
0.25 tsp ground thyme
0.25 tsp garlic powder
0.5 tbsp fresh lemon juice
1 medium lemons , thinly sliced (for garnish, optional)


Directions
1 Preheat broiler.
2 Season fillets with lemon pepper seasoning. Place in baking dish.
3 In small bowl, mix tomato, capers, thyme, garlic powder, and lemon juice. Pour juice mixture evenly over the fillets.
4 Cook for about 5 to 6 minutes, without turning. Garnish with lemon slices and serve.


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