Lemon Baked Sole
Source of Recipe
All New Cookbook for Diabetics and Their Families by the University of Alabama at Birmingham
Lemon Baked Sole
Exchanges
Yield: 4 Servings
4 (3-1/4 oz.) sole fillets
2 ts Diet margarine, melted
2 ts Lemon juice
2 tb All-purpose flour
2 ts Fresh parsley, chopped
1/8 ts Pepper
1/8 ts Paprika
Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container.
Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika.
Bake at 375�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. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired.
PER SERVING: calories - 92, carbohydrate - 3 g., protein - 16 g., cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium - 79 mg. ++++ Exchanges - 2 Lean Meat ++++ WWP: 2
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