• 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
    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

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