Nut Crusted Sole Recipe

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Nut Crusted Sole
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Ingredients
9
Count
Nutrition
226
Calories
Total time
30
Minutes
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Ingredients:

  • 1 lb sole
  • 1/3 cup finely chopped almonds
  • 3 tbsp wheat germ
  • 1/4 tsp salt
  • 1/8 tsp paprika
  • 1/2 tsp soy sauce

Directions:

  1. Combine almonds, wheat germ, salt,& paprika.
  2. In a small bowl stir together sour cream, mayonnaise, lemon juice,& soy sauce.
  3. Lay fish on aluminum foil in a shallow pan.
  4. Spread with sour cream/mayo mixture.
  5. Cover with nut mixture.
  6. Bake at 400 degrees for about 20 minutes, or until fish flakes easily.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 225.5 Kcal (944 kJ)
Calories from fat 134.93 Kcal
% Daily Value*
Total Fat 14.99g 23%
Cholesterol 56.02mg 19%
Sodium 573.89mg 24%
Potassium 327.09mg 7%
Total Carbs 5.74g 2%
Sugars 0.8g 3%
Dietary Fiber 1.93g 8%
Protein 17.76g 36%
Vitamin C 0.6mg 1%
Iron 0.7mg 4%
Calcium 63.6mg 6%
Amount Per 100 g
Calories 154.35 Kcal (646 kJ)
Calories from fat 92.35 Kcal
% Daily Value*
Total Fat 10.26g 23%
Cholesterol 38.34mg 19%
Sodium 392.8mg 24%
Potassium 223.88mg 7%
Total Carbs 3.93g 2%
Sugars 0.55g 3%
Dietary Fiber 1.32g 8%
Protein 12.16g 36%
Vitamin C 0.4mg 1%
Iron 0.5mg 4%
Calcium 43.6mg 6%

* 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

  • 5.4
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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