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Marinated Sole Recipe
|Sole fillets||1 Pound (Fresh / Frozen)|
|Unsweetened pineapple juice||1⁄2 Cup (8 tbs)|
|Snipped parsley||2 Tablespoon|
|Lemon juice||1 Tablespoon|
|Worcestershire sauce||2 Teaspoon|
|Minced dried onion||1 Teaspoon|
|Dry mustard||1⁄2 Teaspoon|
Serving size: Complete recipe
Calories 749 Calories from Fat 291
% Daily Value*
Total Fat 33 g50.1%
Saturated Fat 12.9 g64.3%
Trans Fat 0 g
Cholesterol 256 mg
Sodium 1979 mg82.5%
Total Carbohydrates 54 g18.1%
Dietary Fiber 1.8 g7.2%
Sugars 28.8 g
Protein 60 g119.2%
Vitamin A 50.9% Vitamin C 177.7%
Calcium 18% Iron 16.2%
*Based on a 2000 Calorie diet
Separate into fillets; place in plastic bag in bowl.
Combine pineapple juice, parsley, lemon juice, Worcestershire sauce, minced dried onion, dry mustard, and salt.
Pour over fish in bag.
Marinate in refrigerator for 6 hours.
Drain fish, reserving marinade, Place fillets on un-heated rack of broiler pan.
Turn under any thin edges.
Broil 4 inches from heat for 4 to 5 minutes or till fish flakes easily when tested with a fork, brushing occasionally with the marinade