Sole Parmesan
4 (4 ounce filets) sole or orange roughy
1/2 cup all-purpose flour
2 teaspoons margarine or butter
2 green onion, thinly sliced
1/2 cup dry white wine
2 tablespoons lemon juice
1/3 cup grated Parmesan cheese
Salt and pepper to taste
Heat oven to 375 degrees. Place flour in a shallow dish. Lightly coat fish fillets with flour and set aside. Melt margarine in ovenproof skillet over medium heat. Add chopped green onion and fish and cook uncovered for 4 minutes on each side.
Add wine, lemon juice, salt and pepper to taste and sprinkle with cheese. Bake uncovered for 15 minutes.
Makes 4 Servings
Serving Size: 1 filet
Nutrients per serving:
Calories: 207
Total fat: 5 grams (24% of calories)
Saturated fat: 2 grams
Cholesterol: 28 mg
Sodium: 220 mg
Carbohydrate: 13 grams (29% of calories)
Protein: 21 grams (47% of calories)
Dietary fiber: 1 gram
4 (4 ounce filets) sole or orange roughy
1/2 cup all-purpose flour
2 teaspoons margarine or butter
2 green onion, thinly sliced
1/2 cup dry white wine
2 tablespoons lemon juice
1/3 cup grated Parmesan cheese
Salt and pepper to taste
Heat oven to 375 degrees. Place flour in a shallow dish. Lightly coat fish fillets with flour and set aside. Melt margarine in ovenproof skillet over medium heat. Add chopped green onion and fish and cook uncovered for 4 minutes on each side.
Add wine, lemon juice, salt and pepper to taste and sprinkle with cheese. Bake uncovered for 15 minutes.
Makes 4 Servings
Serving Size: 1 filet
Nutrients per serving:
Calories: 207
Total fat: 5 grams (24% of calories)
Saturated fat: 2 grams
Cholesterol: 28 mg
Sodium: 220 mg
Carbohydrate: 13 grams (29% of calories)
Protein: 21 grams (47% of calories)
Dietary fiber: 1 gram