Sole Provencal Recipe

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Sole Provencal
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Ingredients:

  • 1/2 cup diced celery
  • 1/4 cup oil
  • 1 (16 oz) can tomatoes
  • 1 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 lb sole fillet

Directions:

  1. In a large skillet, saute onion and celery in oil, until tender. Add tomatoes, parsley, bay leaves, salt and pepper. Cover and simmer gently for 20 minutes. Add sole fillets and continue cooking for 10 minutes; or until fish flakes easily with a fork. Remove fish to a warm platter. If thicker sauce is desired, add a small amount of flour and cook until mixture is thickened and starts to boil.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 146.92 Kcal (615 kJ)
Calories from fat 95.53 Kcal
% Daily Value*
Total Fat 10.61g 16%
Cholesterol 34.01mg 11%
Sodium 716.98mg 30%
Potassium 201.6mg 4%
Total Carbs 3.02g 1%
Sugars 1.39g 6%
Dietary Fiber 0.82g 3%
Protein 9.52g 19%
Vitamin C 4.5mg 7%
Iron 0.1mg 1%
Calcium 28.7mg 3%
Amount Per 100 g
Calories 115.56 Kcal (484 kJ)
Calories from fat 75.14 Kcal
% Daily Value*
Total Fat 8.35g 16%
Cholesterol 26.75mg 11%
Sodium 563.94mg 30%
Potassium 158.57mg 4%
Total Carbs 2.37g 1%
Sugars 1.09g 6%
Dietary Fiber 0.65g 3%
Protein 7.49g 19%
Vitamin C 3.5mg 7%
Iron 0.1mg 1%
Calcium 22.6mg 3%

* 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

  • 3.7
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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