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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

Mediterranean Style Fillet of Sole

Source: dLife

Fillet of sole broiled with plum tomatoes, asparagus, and olives.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	258.1

Total Carbs	22.9 g

Dietary Fiber	3.6 g

Sugars	5.6 g

Total Fat	6.6 g

Saturated Fat	0.9 g

Unsaturated Fat	0.9 g

Potassium	802.6 mg

Protein	25.7 g

Sodium	397.1 mg

Dietary Exchanges 6.6 Fat, 1.4 Vegetables, 0.0 Fruits, 0.9 Starch, 2.9 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

4.0
4 oz French bread baguette 1.0
1 each olive oil cooking spray 4.0
4 each fresh plum tomatoes 0.5
0 1/2 lb Asparagus, fresh 0.5
0 1/2 each medium onions 2.0
2 tsp olive oil 1.0
1 tbsp fresh lemon juice 0.125
0.125 tsp black pepper 14.0
14 oz sole fillet 0.5
0 1/2 each large red bell peppers 8.0
8 each pitted calamata olives

Directions

Preheat broiler.
Place the cubed bread into a 13 x 9 x 2 inch baking pan, lightly spray with olive oil cooking spray, toss and lightly spray again.
Add in the tomatoes, cut asparagus (not the tips), and onion; stir to mix.
Broil approximately 6 inches from heat until it begins to brown, leaving door slightly open, about 3 minutes. Carefully pull out pan, stir, and broil another 2 minutes.
While bread is broiling, mix the olive oil, lemon juice, and pepper in a shallow dish. Dip the sole fillets into the mixture and turn to coat evenly.
Place the fillets on top of the bread mixture, overlap if you need to, sprinkle bell pepper, olives, and asparagus tips on top.
Broil for 4 minutes, turn off broiler and leave in the oven, fish will continue cooking in hot oven, about 3 minutes. Fish will flake easily when tested with a fork.