Lemon Broiled Sole

Related recipes: Citrus, Corn-Free, Dairy-Free, Easy, Egg-Free, Fish, Low-Carb, Low-Sugar, Main Dishes, Seafood, Soy-Free, Wheat-Free

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Make it a Meal

Add these dishes to make a full meal:

Penne with Roasted Vegetables and Feta

Chocolate Fudge Cupcakes

Wine Pairings

Easy, quick, delicious, fish is fast food at its best! Cod fillets also work in this recipe.

Preparation facts

Yield: 4 servings

Ingredients

1 1/4 lbs (570g) sole fillets

2 Tbs (30mL) fresh lemon juice

1 Tbs (9g) brown sugar

1 Tbs (15mL) olive oil

Directions

Rinse fish with cold water and pat dry with a paper towel. Cut fish into four equal pieces and place in a shallow baking dish.

Combine lemon juice, brown sugar and oil in a small bowl. Drizzle lemon mixture over fish, turn so both sides are coated with marinade. Cover and marinate in the refrigerator for 15 minutes.

Preheat oven broiler and when fish is ready, transfer to a broiler pan that has been coated with vegetable oil spray. Broil 3–6 minutes (depending on thickness), turn, baste with remaining marinade, and broil another 3–6 minutes on the other side. Fish is done when it flakes easily with a fork.

Guideline: cook fish for a total of 10 minutes per inch (2.5cm) of thickness.

Nutrition facts

Serving Size 1 serving
Calories 211
Calories from Fat 51 (24%)
% Daily Value*
9%Total Fat 6g
5%Saturated Fat 1g
Polyunsaturated Fat 1.2g
Monounsaturated Fat 2.9g
32%Cholesterol 96mg
6%Sodium 150mg
15%Potassium 509mg
1%Total Carbohydrate 4g
0%Dietary Fiber 0g
Sugars 3g
Sugar Alcohols 0g
69%Protein 34g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.