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Sole With Cucumber Dill Sauce Recipe
|Cucumber piece||1 (2 Inches In Length)|
|Red bell pepper||1⁄4 (To Make 1/4 Cup Minced)|
|Dill sprigs/1 1/2 teaspoons dried dill||1⁄4 Cup (4 tbs) (Use Fresh)|
|Black pepper||1⁄2 Teaspoon|
|Sole fillets/Other firm-fleshed white fish||4 Small|
|Plain yogurt||1 Cup (16 tbs)|
|Lemon juice||3 Tablespoon|
|Grated lemon zest||2 Teaspoon, grated|
|Dry mustard||1⁄2 Teaspoon|
Serving size: Complete recipe
Calories 1213 Calories from Fat 590
% Daily Value*
Total Fat 66 g101.6%
Saturated Fat 25.4 g127.1%
Trans Fat 0 g
Cholesterol 399.6 mg
Sodium 3103.7 mg129.3%
Total Carbohydrates 63 g21%
Dietary Fiber 2.6 g10.6%
Sugars 32.7 g
Protein 92 g184.6%
Vitamin A 38.9% Vitamin C 129.3%
Calcium 44.9% Iron 7.1%
*Based on a 2000 Calorie diet
2 Peel and finely chop the cucumber. Mince the bell pepper. Mince the fresh dill. Melt the margarine in a small saucepan or in the microwave.
3' In a small bowl, combine the melted margarine with 1 tablespoon of the fresh dill (or 1/2 teaspoon of the dried), 1/4 teaspoon of the salt and 1/4 teaspoon of the black pepper.
4 Place the fish on the prepared broiler pan. Spread the dill mixture over the fish and broil 4 inches from the heat until the fish is opaque and just flakes when tested with a fork, about 7 minutes.
5 Meanwhile, in a medium bowl, combine the yogurt, lemon juice, lemon zest (if using), mustard, the remaining 3 tablespoons fresh dill (or 1 teaspoon dried), 1/4 teaspoon salt and 1/4 teaspoon black pepper. Stir in the cucumber and bell pepper.