Southwestern Sole Recipe

Posted by

Rate It!

Add your photo!

Ingredients

Count

Nutrition

Calories

Total time

Minutes

Comments Print recipe

Ingredients:

Serving

1 lb sole fillets (or flounder)
vegetable cooking spray
1 cup no-salt-added salsa
1 tbsp chopped fresh cilantro
1 clove garlic, minced
1/2 cup (2 oz) shredded monterey jack cheese with peppers
fresh cilantro sprigs (optional)
lime wedges (optional)

Directions:

Arrange fish in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Combine salsa, chopped cilantro, and garlic; spoon mixture over fish.
Bake, uncovered, at 350° for 15 minutes or until fish flakes easily when tested with a fork. Sprinkle with cheese; bake 3 additional minutes or until cheese melts. Remove fish from baking dish, using a slotted spoon. If desired, garnish with cilantro sprigs and lime wedges.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	93.71 Kcal (392 kJ)
Calories from fat	30.05 Kcal
		% Daily Value*
Total Fat	3.34g	5%
Cholesterol	54.17mg	18%
Sodium	354.74mg	15%
Potassium	187.6mg	4%
Total Carbs	0.29g	0%
Sugars	0.04g	0%
Dietary Fiber	0.02g	0%
Protein	14.5g	29%
Vitamin C	0.2mg	0%
Calcium	51.8mg	5%

Amount Per 100 g
Calories	79.6 Kcal (333 kJ)
Calories from fat	25.52 Kcal
		% Daily Value*
Total Fat	2.84g	5%
Cholesterol	46.01mg	18%
Sodium	301.31mg	15%
Potassium	159.35mg	4%
Total Carbs	0.24g	0%
Sugars	0.04g	0%
Dietary Fiber	0.01g	0%
Protein	12.32g	29%
Vitamin C	0.2mg	0%
Calcium	44mg	5%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Fast and Easy Salsa

Garlic cloves, Salt and 5 more..
Savory Baked Chicken

Garlic cloves, Salt, divided, Plain low-fat yogurt and 6 more..
Garlic Shrimp Stacks

Minced garlic, Olive oil and 9 more..
Fiesta Chicken Soup

Vegetable cooking spray and 9 more..
Shrimp Tacos

Best-quarity large shrimp, peeled and deveined, Lime and 26 more..
Shrimp With Sweet Toasty Garlic (Camarones Al Mojo De Ajo)

Garlic clove, peeled (about 2 large heads of garlic) and 7 more..
Island Goat Curry

Limes, Peanut oil, Garlic cloves, minced (or to taste) and 18 more..

Recipe Tags

Weightwatchers Points

2.1

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
sugar free

Also Try

Sole Meunière
Sole Florentine
Sole in Herbed Butter

Butter, softened, Dill weed, Onion powder, Garlic powder and 4 more..
Sole with Shrimp Sauce

Sole fillets, Salt , paprika and coarsely ground pepper and 13 more..
Sole Fillets in Lemon Butter

Sole fillets (4 oz each), Salt, Pepper, Butter, melted and 4 more..
Sole with Tarragon-Butter Sauce
Sole with Almond and Wine Sauce

Sliced almonds, toasted, All-purpose flour, Salt and 7 more..
Sole with Grapefruit-Thyme Butter

Pink grapefruit, Olive oil, Butter, Sole fillets, Salt and 6 more..
Sole Fillets with Spring Onion Hay

Vegetable or canola oil and 6 more..
Southwestern Stew