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Cajun Sole With Green Beans & Cauliflower Recipe

Cajun Sole With Green Beans & Cauliflower Recipe

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Cajun Sole With Green Beans & Cauliflower

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Ingredients:

Serving

8 sole fillets (frozen )
3 cups french style green beans (frozen )
3 cups cauliflower , flouretts (fresh)
1 tbsp butter
1/8 cup lemon juice
1 green onion
salt
pepper
cajun seasoning

Directions:

Preheat your oven to 350 degrees.
Spray a baking sheet with cooking spray.
Lay your fillets evenly spaced on the sheet.
Evenly & gently pour the lemon juice over each fillet- creating a moist side.
Sprinkle cajun seasoning over each fillet coating well - almost giving the image of blackened sole.
Bake for 30 minutes (max) -
VEGETABLES -
Microwave your cauliflour until cooked but still a little crunchy (approx. 8 - 10 mins).
Finely cut up your green onion and toss into the bean bowl.
Microwave your frozen french cut green beans & onion until done (approx 8 mins).
Drain any liquid from the vegetables and toss together with the butter, salt and pepper totaste.
Serve while still hot and fish is fresh from the oven. These two dishes take approximately the same time to cook / prepare and cook so there is no wait time between dishes.
Enjoy Bon Appetite !

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	599.04 Kcal (2508 kJ)
Calories from fat	169.12 Kcal
		% Daily Value*
Total Fat	18.79g	29%
Cholesterol	308.67mg	103%
Sodium	1988.91mg	83%
Potassium	1867.17mg	40%
Total Carbs	20g	7%
Sugars	8.49g	34%
Dietary Fiber	7.83g	31%
Protein	84.58g	169%
Vitamin C	102mg	170%
Vitamin A	0.1mg	2%
Iron	1.6mg	9%
Calcium	233.5mg	23%

Amount Per 100 g
Calories	60.42 Kcal (253 kJ)
Calories from fat	17.06 Kcal
		% Daily Value*
Total Fat	1.9g	29%
Cholesterol	31.13mg	103%
Sodium	200.6mg	83%
Potassium	188.33mg	40%
Total Carbs	2.02g	7%
Sugars	0.86g	34%
Dietary Fiber	0.79g	31%
Protein	8.53g	169%
Vitamin C	10.3mg	170%
Iron	0.2mg	9%
Calcium	23.6mg	23%

* 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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