Directions:
- Place the sole in an ungreased microwave-safe 11-in. x 7-in. dish; sprinkle with salt and pepper. Cover and microwave on high for 3-4 minutes.
- In a small bowl, combine the butter, parsley and lemon juice; pour over fillets. Sprinkle with cracker crumbs. Microwave, uncovered, for 3-4 minutes or until fish flakes easily with a fork. Sprinkle with paprika. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 268.2 Kcal (1123 kJ) | ||
| Calories from fat | 143.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.99g | 25% | |
|---|---|---|---|
| Cholesterol | 96.25mg | 32% | |
| Sodium | 752.78mg | 31% | |
| Potassium | 360.33mg | 8% | |
| Total Carbs | 8.91g | 3% | |
| Sugars | 0.22g | 1% | |
| Dietary Fiber | 0.94g | 4% | |
| Protein | 22.01g | 44% | |
| Vitamin C | 11.5mg | 19% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1mg | 5% | |
| Calcium | 73.6mg | 7% | |
| Amount Per 100 g | |||
| Calories | 133.77 Kcal (560 kJ) | ||
| Calories from fat | 71.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.98g | 25% | |
|---|---|---|---|
| Cholesterol | 48.01mg | 32% | |
| Sodium | 375.47mg | 31% | |
| Potassium | 179.73mg | 8% | |
| Total Carbs | 4.44g | 3% | |
| Sugars | 0.11g | 1% | |
| Dietary Fiber | 0.47g | 4% | |
| Protein | 10.98g | 44% | |
| Vitamin C | 5.7mg | 19% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.5mg | 5% | |
| Calcium | 36.7mg | 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.
Try this similar recipes
-
My Mom's Sole
Sole fillets (about 2 lbs), Salt, Pepper and 17 more.. -
Baked Fillets of Flounder
Flounder fillets, Salt, Pepper and 4 more.. -
Fillet Almondine
Sole, Salt, Pepper, Butter, melted and separated and 4 more.. -
Sauteed Sole with Browned Butter and Capers
Sole fillets, Salt, Freshly ground black pepper, divided and 4 more.. -
Rosemary Chicken Wings
Butter or 4 tbsp margarine, Chopped parsley, Lemon juice and 5 more.. -
Golden Carrot Coins
Butter, cubed, Chicken broth, Sugar, Salt, Pepper and 3 more.. -
Hamburger Diane
Salt, Pepper, Butter, Prepared mustard, Lemon juice and 1 more.. -
Sizzling Flounder
Grated parmesan cheese, Paprika, Flounder fillets, Salt and 3 more.. -
Australian Fish
Fresh mushrooms, Butter, Oil and 8 more.. -
Lemon Herbed Flounder
Olive oil, Flounder fillets (2 6oz each), Coarse sea salt and 6 more..
Also Try
-
-
-
-
Skillet Fillets with Cilantro Butter
Salt, Ground cumin, Ground red pepper, Tilapia fillets and 6 more.. -
-
-
-
Grilled Grass-fed Rib-eyes with Herb Lemon Butter
Grass-fed bone-in rib-eye steaks (1 lb. each and about 1 ... and 3 more.. -
Sole with Grapefruit-Thyme Butter
Pink grapefruit, Olive oil, Butter, Sole fillets, Salt and 6 more.. -
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
