Herbed Fillet of Sole

Preparation

1. Step 1

   Preheat the broiler. Spread the margarine over the bottom of a 13 x 9 x 2-inch broilerproof baking dish. Set aside.

   Step 2

   In a small bowl, stir together the remaining ingredients except the fish.

   Step 3

   Put the fish in a single layer in the baking dish. Pour half the lemon juice mixture over the fish. Set the remaining mixture aside.

   Step 4

   Broil the fish about 4 inches from the heat for 4 minutes with the oven door partially open (to keep the fish from overcooking). Pour the remaining lemon juice mixture over the fish. Broil for 4 to 6 minutes, or until the fish flakes easily when tested with a fork.

2. Nutrition Information

   Step 5

   (Per serving)

   Step 6

   Calories: 98

   Step 7

   Total fat: 1.5g

   Step 8

   Saturated: 0.5g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.5g

   Step 11

   Monounsaturated: 0.0g

   Step 12

   Cholesterol: 53mg

   Step 13

   Sodium: 84mg

   Step 14

   Carbohydrates: 2g

   Step 15

   Fiber: 0g

   Step 16

   Sugars: 0g

   Step 17

   Protein: 19g

   Step 18

   Calcium: 24mg

   Step 19

   Potassium: 310mg

3. Dietary Exchanges

   Step 20

   3 very lean meat