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)|
|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.
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