204923 Health Library | Health and Wellness | Wellmont Health System
  • Mediterranean Sole

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 238
    Total Fat 7 g
    Saturated Fat 3.5 g
    Sodium 491 mg
    Total Carbohydrate 6 g
    Dietary Fiber 1 g
    Protein 36 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Crumbled feta cheese ¼ cup
    Greek yogurt (can also use plain) 3 tablespoons
    Red onion, finely chopped ¼
    Capers, drained 1 tablespoon
    Tomato, seeded and chopped 1
    Sole filets 12 ounces
    Cooking spray
    Juice of ½ lemon
    Directions
    1. Preheat oven to 400ºF.
    2. In a medium bowl, mix together feta, yogurt, onion, capers, and tomato.
    3. Place fish in a baking dish coated with cooking spray. Drizzle fish with lemon juice and spread feta topping over the top.
    4. Bake fish about 10-15 minutes, or until it is opaque throughout and flakes easily with a fork.

    Exchanges5 very lean meats; 1 medium-fat meat substitute; 0.5 vegetable

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    At risk for a heart attack? Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.


  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.