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Sole With Cucumber Dill Sauce

  Cucumber piece 1 (2 Inches In Length)
  Red bell pepper 1⁄4 (To Make 1/4 Cup Minced)
  Dill sprigs/1 1/2 teaspoons dried dill 1⁄4 Cup (4 tbs) (Use Fresh)
  Margarine 1 Tablespoon
  Salt 1⁄2 Teaspoon
  Black pepper 1⁄2 Teaspoon
  Sole fillets/Other firm-fleshed white fish 4 Small
  Plain yogurt 1 Cup (16 tbs)
  Lemon juice 3 Tablespoon
  Grated lemon zest 2 Teaspoon, grated
  Dry mustard 1⁄2 Teaspoon

1 Preheat the broiler. Line a broiler pan with foil and very lightly grease the foil.
2 Peel and finely chop the cucumber. Mince the bell pepper. Mince the fresh dill. Melt the margarine in a small saucepan or in the microwave.
3' In a small bowl, combine the melted margarine with 1 tablespoon of the fresh dill (or 1/2 teaspoon of the dried), 1/4 teaspoon of the salt and 1/4 teaspoon of the black pepper.
4 Place the fish on the prepared broiler pan. Spread the dill mixture over the fish and broil 4 inches from the heat until the fish is opaque and just flakes when tested with a fork, about 7 minutes.
5 Meanwhile, in a medium bowl, combine the yogurt, lemon juice, lemon zest (if using), mustard, the remaining 3 tablespoons fresh dill (or 1 teaspoon dried), 1/4 teaspoon salt and 1/4 teaspoon black pepper. Stir in the cucumber and bell pepper.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.1 (21 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 878 Calories from Fat 244

% Daily Value*

Total Fat 28 g42.5%

Saturated Fat 8.8 g43.8%

Trans Fat 0 g

Cholesterol 344.3 mg114.8%

Sodium 1613.4 mg67.2%

Total Carbohydrates 20 g6.7%

Dietary Fiber 2.7 g10.7%

Sugars 13.5 g

Protein 133 g265.3%

Vitamin A 43.4% Vitamin C 148.2%

Calcium 42.9% Iron 20.3%

*Based on a 2000 Calorie diet

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Hulagirl's picture
Sole With Cucumber Dill Sauce Recipe