Roasted Sole Fillets

Author: Canadian Living

Lean fish, such as sole and cod, are low in fat and high in protein. They are generally less expensive than fatty fish, such as trout and salmon, which are high in omega-3 fatty acids. When it's on sale, try trout or salmon as an alternative to sole. Serve with Whole Grain Rice with Broccoli which is rich in nutrients and fibre.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: February 2003

Ingredients

  • 1 1/2 lb sole fillet
  • 1 1/2 lb cod fillet
  • 2 tablespoons chopped fresh coriander
  • 2 tablespoons chopped parsley
  • 2 tablespoons black bean garlic sauce
  • 2 tablespoons hoisin sauce
  • 2 cloves garlic thinly sliced
  • 2 green onions sliced

Method

Arrange fish on foil-lined greased rimmed baking sheet. Stir together coriander, black-bean-and-garlic sauce and garlic. Spoon over fish.

Roast in 450°F (230°C) oven until fish flakes easily when tested, 12 to 15 minutes. Serve sprinkled with green onions.

Nutritional facts <b>Per serving:</b> about

  • Sodium 265 mg
  • Protein 33 g
  • Calories 179.0
  • Total fat 2 g
  • Cholesterol 90 mg
  • Saturated fat trace
  • Total carbohydrate 5 g

%RDI

  • Iron 4.0
  • Fibre 0.0
  • Folate 8.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 2.0
  • Vitamin C 3.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Roasted Sole Fillets

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