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Sole With Tomatoes Recipe
|Tomato||1 Medium, thickly sliced|
|Sole fillet||5 Ounce (140 Gram, 1 Fillet)|
|Olive oil||1⁄2 Teaspoon|
|Lemon juice||1⁄2 Teaspoon|
|Chopped fresh basil/Chopped dill/ parsley/ 1/4 teaspoon/1 milliliter dried basil/ dill/parsley||2 Teaspoon|
|Freshly ground pepper||To Taste|
Serving size: Complete recipe
Calories 250 Calories from Fat 115
% Daily Value*
Total Fat 13 g19.8%
Saturated Fat 4.4 g22%
Trans Fat 0 g
Cholesterol 80 mg
Sodium 437.1 mg18.2%
Total Carbohydrates 15 g5%
Dietary Fiber 1.9 g7.6%
Sugars 7.3 g
Protein 20 g39%
Vitamin A 31.1% Vitamin C 31.3%
Calcium 6.5% Iron 5.3%
*Based on a 2000 Calorie diet
Arrange fish to cover tomatoes; drizzle with oil and lemon juice.
Sprinkle with basil, and pepper to taste.
Cover with vented plastic wrap; microwave at high (100%) power for 3 minutes or until fish is almost opaque and flakes easily when tested with fork.
Remove from oven and let stand for 1 minute.
If necessary, pour off excess liquid from plate.