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Mediterranean Style Fillet of Sole
Source: dLife

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

Prep Time: 10 minutes
Cook Time: 9 minutes
Difficulty: Intermediate

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
1 Fat , 1 1/2 Vegetables , 1 Starch , 3 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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4 oz  French bread baguette
1 each  olive oil cooking spray
4 each  fresh plum tomatoes
0 1/2 lb  Asparagus, fresh
0 1/2 each  medium onions
2 tsp  olive oil
1 tbsp  fresh lemon juice
0.125 tsp  black pepper
14 oz  sole fillet
0 1/2 each  large red bell peppers
8 each  pitted calamata olives
  1. Preheat broiler.
  2. 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.
  3. Add in the tomatoes, cut asparagus (not the tips), and onion; stir to mix.
  4. 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.
  5. 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.
  6. Place the fillets on top of the bread mixture, overlap if you need to, sprinkle bell pepper, olives, and asparagus tips on top.
  7. 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.

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