Fillet Of Sole With Tomatoes And Parsley
|Olive oil||1 Tablespoon|
|Tomatoes||4 Medium, chopped|
|Onion||1 Small, chopped|
|Garlic||1 Clove (5 gm), minced|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Fresh lemon juice||2 Tablespoon|
|Sole fillets||24 Ounce (4 Fillets, 6 Ounce Each)|
|Finely chopped fresh italian flat leaf parsley||1⁄4 Cup (4 tbs)|
|Dried oregano||1⁄4 Teaspoon|
|Freshly ground black pepper||To Taste|
Preheat oven to 350°.
Heat olive oil in saute pan and saute tomatoes, onion, and garlic for 10 minutes, or until wilted.
Add wine and cook to reduce by one half.
Stir in lemon juice.
Arrange fillets in a layer in greased baking dish.
Pour tomato mixture over fish, sprinkle with parsley, oregano, salt, and pepper.
Bake 12 to 15 minutes or until fish flakes with a fork.
Serve with rice.
Serving size: Complete recipe
Calories 1015 Calories from Fat 217
% Daily Value*
Total Fat 25 g37.7%
Saturated Fat 4.3 g21.3%
Trans Fat 0 g
Cholesterol 326.6 mg108.9%
Sodium 984.7 mg41%
Total Carbohydrates 41 g13.5%
Dietary Fiber 9.5 g38.1%
Sugars 20.3 g
Protein 135 g270.2%
Vitamin A 113.7% Vitamin C 198.8%
Calcium 26.7% Iron 35.1%
*Based on a 2000 Calorie diet