Sole Mio (Scd) Recipe

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Sole Mio (Scd)
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Ingredients:

Directions:

  1. Preheat oven to 350 degrees.
  2. Place almond flour on a flat plate and dredge fish on both sides to coat.
  3. Heat a skillet and add 1 tablespoon of oil.
  4. Brown coated fish on each side. Remove sole to a rectangular Pyrex baking dish.
  5. Scrape skillet clean and reheat skillet. Add 1 tablespoon of oil.
  6. Saute onions until golden and translucent.
  7. Add mushrooms and saute 3-5 minutes more. Add seasonings.
  8. Heap onions and mushrooms on top. of sole
  9. Add grated cheese.
  10. Bake 25 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 530.03 Kcal (2219 kJ)
Calories from fat 425.5 Kcal
% Daily Value*
Total Fat 47.28g 73%
Cholesterol 72.29mg 24%
Sodium 444.34mg 19%
Potassium 310.67mg 7%
Total Carbs 8.24g 3%
Sugars 5.4g 22%
Dietary Fiber 1.18g 5%
Protein 19.45g 39%
Vitamin C 4.8mg 8%
Iron 0.9mg 5%
Calcium 432.4mg 43%
Amount Per 100 g
Calories 229.67 Kcal (962 kJ)
Calories from fat 184.37 Kcal
% Daily Value*
Total Fat 20.49g 73%
Cholesterol 31.32mg 24%
Sodium 192.54mg 19%
Potassium 134.62mg 7%
Total Carbs 3.57g 3%
Sugars 2.34g 22%
Dietary Fiber 0.51g 5%
Protein 8.43g 39%
Vitamin C 2.1mg 8%
Iron 0.4mg 5%
Calcium 187.3mg 43%

* 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

  • 14.3
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free

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