If you're tired of eating bland fish, it may be time to do some sole searching. This dish is high in healthy omega-3 fatty acids and taste. You'll love the cilantro.
Ingredients
1/2 cup white wine
1 1/2 tsp. Worcestershire sauce
1 tbsp. fresh lemon juice
1 tbsp. fresh cilantro (coriander)
1 green onion
1/2 tbsp. olive oil
4 oz. sole
Directions
Rinse and pat dry fish fillet. Heat oven to 350 degrees. Place fish in an oven safe dish. In a small bowl mix together wine, Worcestershire sauce and lemon juice; pour over fish. Bake for 10-12 minutes; add water if you see liquid drying out. Remove from oven; let cool and flake fish in a medium size bowl. Rinse and chop cilantro and onion; sprinkle over fish. Drizzle oil on top and mix everything until well blended.
Nutritional values per serving: 200 calories (70 from fat), 8.0g fat (1.0g sat.), 55mg cholesterol, Calories 200, 180mg sodium, 4g carbyhydrate, 1g sugars, 22g protein, 4 percent RDA of vitamin A, 20 percent of RDA of vitamin C.
This recipe is:
Low in Sodium (approximately 800 milligrams or less of sodium)
Low in Cholesterol (approximately 100 milligrams or less of cholesterol).
Taken From http://www.ediets.com/news/article.cfm?cmi=1717000&cid=6&code=76076
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