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-> [Baked, Diabetic, Fruits, Lemon, Seafood] -> [Lemon baked sole-diabetic Recipe] |
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Lemon baked sole-diabetic
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| Artist: |
_ |
| Categories: |
Baked, Diabetic, Fruits, Lemon, Seafood |
| Yield: |
4 |
| Rating: |
0 |
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Ingredients:
| 4
| | (3-?oz.) sole fillets | | 2
| tsp | Diet margarine, melted | | 2
| tsp | Lemon juice | | 2
| tbsp | All-purpose flour | | 2
| tsp | Fresh parsley, chopped | | 1/8
| tsp | Pepper | | 1/8
| tsp | Paprika |
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Procedures:
| 1 | Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. | | 2 | Combine melted margarine and lemon juice in a small bowl. | | 3 | Combine flour, chopped parsley and pepper in a shallow container. | | 4 | Dip fillets in margarine mixture and dredge in flour mixture. | | 5 | Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. | | 6 | Sprinkle fillets with paprika. | | 7 | Bake at 375 °F. | | 8 | For 15 to 20 minutes or until fish is golden brown and flakes easily when tested with a fork. | | 9 | Note: if a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. | | 10 | Garnish each fillet with a lemon wedge and fresh parsley sprigs, if desired. | | 11 | Per serving: calories - 92, carbohydrate - 3 g., protein - 16 g., cholesterol - 50 mg., fat - 1 g., fiber - 0, sodium ~ 79 mg. | | 12 | -- exchanges - 2 lean meat |
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