Roasted Sole Fillets
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 179 |
| pro | 33 g |
| total fat | 2 g |
| sat. fat | trace |
| carb | 5 g |
| fibre | trace |
| chol | 90 mg |
| sodium | 265 mg |
| % RDI: | - |
| calcium | 3% |
| iron | 4% |
| vit A | 2% |
| vit C | 3% |
| folate | 8% |
Suggested Recipes
-
1-1/2 lb (750 g) sole or cod fillets
2 tbsp (25 mL) chopped fresh coriander or parsley
2 tbsp (25 mL) black-bean-and-garlic sauce or hoisin sauce
2 cloves garlic, thinly sliced
2 green onions, sliced
Preparation:
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.
Additional Information
-
Side Dish Savvy
Whole Grain Rice with Broccoli:In saucepan, bring 2-2/3 cups (650 mL) water and 1/4 tsp (1 mL) salt to boil; stir in 1-1/3 cups (325 mL) whole grain rice. Cover and reduce heat to low; simmer for 20 minutes.
Sprinkle 3 cups (750 mL) broccoli florets and chopped peeled stems over rice; cook, covered, until rice is tender, liquid is absorbed and broccoli is tender-crisp, about 5 minutes. Fluff with fork.
Makes 4 servings.
Per serving: about 246 cal, 7 g pro, 2 g total fat (trace sat. fat), 50 g carb, 5 g fibre, 0 mg chol, 171 mg sodium. % RDI: 5% calcium, 10% iron, 9% vit A, 82% vit C, 19% folate.
Tags:
Main Course; Fish; Roast;
Source
Canadian Living Magazine: February 2003
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