Dilled Sole with Almonds Recipe

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Dilled Sole with Almonds
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Ingredients
8
Count
Nutrition
1527
Calories
Total time
20
Minutes
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Ingredients:

  • 2 tbsp cornmeal
  • 1/4 tsp salt
  • 2 sole fillets (12 oz each)
  • 1/4 tsp dill weed
  • 3 tbsp slivered almonds
  • lemon slices, optional

Directions:

  1. In a shallow dish, combine the first three ingredients. Coat both sides of fillets with mixture.
  2. In a large skillet, melt 1 tablespoon butter; stir in the dill. Add fillets; cook for 2-3 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.
  3. Add almonds and remaining butter to the skillet; cook and stir for 4 minutes or until lightly browned. Sprinkle over fish. Serve with lemon if desired. Yield: 2 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1527.1 Kcal (6394 kJ)
Calories from fat 1173.11 Kcal
% Daily Value*
Total Fat 130.35g 201%
Cholesterol 104.03mg 35%
Sodium 822.45mg 34%
Potassium 1719.67mg 37%
Total Carbs 47.21g 16%
Sugars 10.95g 44%
Dietary Fiber 22.28g 89%
Protein 66.06g 132%
Vitamin A 0.1mg 5%
Iron 6.8mg 38%
Calcium 551.6mg 55%
Amount Per 100 g
Calories 378.53 Kcal (1585 kJ)
Calories from fat 290.79 Kcal
% Daily Value*
Total Fat 32.31g 201%
Cholesterol 25.79mg 35%
Sodium 203.87mg 34%
Potassium 426.27mg 37%
Total Carbs 11.7g 16%
Sugars 2.71g 44%
Dietary Fiber 5.52g 89%
Protein 16.37g 132%
Iron 1.7mg 38%
Calcium 136.7mg 55%

* 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

  • 40.6
    Points
  • 43
    PointsPlus

Good Points

  • saturated fat free,
  • high fiber

Bad Points

  • High in Sodium,
  • High in Total Fat

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