Broiled Sole With Parmesan-Olive Topping Recipe

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Broiled Sole With Parmesan-Olive Topping
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Ingredients
6
Count
Nutrition
146
Calories
Total time
11
Minutes
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Ingredients:

Directions:

  1. Coat a broiler pan with nonstick spray. Preheat the broiler.
  2. In a small food processor, pulse the garlic until finely chopped.
  3. Add the olives and pulse until chopped.
  4. Add the broth, Parmesan cheese and bread crumbs and pulsed until nearly smooth.
  5. Arrange the fish on the broiler pan in a single layer. Spread the paste over each fish fillet in a thin layer.
  6. Broil for 4 minutes, or until the fish flakes easily. Do not turn the fillets while cooking.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 146.15 Kcal (612 kJ)
Calories from fat 68 Kcal
% Daily Value*
Total Fat 7.56g 12%
Cholesterol 57.24mg 19%
Sodium 835.59mg 35%
Potassium 213.88mg 5%
Total Carbs 2.05g 1%
Sugars 0.37g 1%
Dietary Fiber 0.69g 3%
Protein 16.62g 33%
Vitamin C 1.3mg 2%
Iron 0.1mg 1%
Calcium 117mg 12%
Amount Per 100 g
Calories 90.88 Kcal (380 kJ)
Calories from fat 42.29 Kcal
% Daily Value*
Total Fat 4.7g 12%
Cholesterol 35.59mg 19%
Sodium 519.58mg 35%
Potassium 132.99mg 5%
Total Carbs 1.27g 1%
Sugars 0.23g 1%
Dietary Fiber 0.43g 3%
Protein 10.34g 33%
Vitamin C 0.8mg 2%
Iron 0.1mg 1%
Calcium 72.7mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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