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Marinated Sole

Diet.Chef's picture
  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
  Salt 1⁄4 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

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

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

Marinated Sole Recipe