Directions:
- Heat garlic, oil and red pepper flakes in a large pan over medium heat. When garlic turns golden add zucchini. Cook over medium-low heat until zucchini is tender yet flexible.
- Season both sides of the sole with salt and pepper. Place 2 tbsp of the zucchini mix in the center of each fillet. Roll up each into a cylinder and secure with toothpicks.
- Cook sole in pan over medium heat seam side up for 2 minutes. Add broth and 2 tbsp lemon. Cook for another 5 minutes.
- Transfer fish to plate and set aside. Add butter and remaining lemon juice to pan. Swirl until butter melts. Spoon over sole and sprinkle parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 212.92 Kcal (891 kJ) | ||
| Calories from fat | 97.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.87g | 17% | |
|---|---|---|---|
| Cholesterol | 81.02mg | 27% | |
| Sodium | 942.82mg | 39% | |
| Potassium | 812.05mg | 17% | |
| Total Carbs | 5.39g | 2% | |
| Sugars | 0.44g | 2% | |
| Dietary Fiber | 1.26g | 5% | |
| Protein | 23.23g | 46% | |
| Vitamin C | 44.7mg | 74% | |
| Iron | 1.2mg | 7% | |
| Calcium | 65.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 70.11 Kcal (294 kJ) | ||
| Calories from fat | 32.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.58g | 17% | |
|---|---|---|---|
| Cholesterol | 26.68mg | 27% | |
| Sodium | 310.42mg | 39% | |
| Potassium | 267.37mg | 17% | |
| Total Carbs | 1.78g | 2% | |
| Sugars | 0.14g | 2% | |
| Dietary Fiber | 0.42g | 5% | |
| Protein | 7.65g | 46% | |
| Vitamin C | 14.7mg | 74% | |
| Iron | 0.4mg | 7% | |
| Calcium | 21.5mg | 7% | |
* 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.
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