|Sole fillets||1 Pound (Fresh / Frozen)|
|Unsweetened pineapple juice||1⁄2 Cup (8 tbs)|
|Snipped parsley||2 Tablespoon|
|Lemon juice||1 Tablespoon|
|Worcestershire sauce||2 Teaspoon|
|Minced dried onion||1 Teaspoon|
|Dry mustard||1⁄2 Teaspoon|
Thaw fish, if frozen.
Separate into fillets; place in plastic bag in bowl.
Combine pineapple juice, parsley, lemon juice, Worcestershire sauce, minced dried onion, dry mustard, and salt.
Pour over fish in bag.
Marinate in refrigerator for 6 hours.
Drain fish, reserving marinade, Place fillets on un-heated rack of broiler pan.
Turn under any thin edges.
Broil 4 inches from heat for 4 to 5 minutes or till fish flakes easily when tested with a fork, brushing occasionally with the marinade
Serving size: Complete recipe
Calories 522 Calories from Fat 52
% Daily Value*
Total Fat 6 g9.2%
Saturated Fat 1.3 g6.7%
Trans Fat 0 g
Cholesterol 217.7 mg72.6%
Sodium 970.4 mg40.4%
Total Carbohydrates 25 g8.5%
Dietary Fiber 1.8 g7.2%
Sugars 16 g
Protein 87 g174.9%
Vitamin A 53.9% Vitamin C 190.6%
Calcium 16.5% Iron 25.3%
*Based on a 2000 Calorie diet