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Sole Fillets With Dill Recipe
|Sole fillets||1⁄2 Pound|
|Whole wheat bread slice||1⁄2 , toasted|
|Chopped fresh dill||2 Tablespoon|
|Garlic||1 Clove (5 gm)|
|Grated lemon rind||1 Teaspoon|
Calories 282 Calories from Fat 165
% Daily Value*
Total Fat 18 g28.4%
Saturated Fat 6.4 g31.9%
Trans Fat 0 g
Cholesterol 80.1 mg
Sodium 672.2 mg28%
Total Carbohydrates 14 g4.6%
Dietary Fiber 1.2 g4.9%
Sugars 3.8 g
Protein 16 g32.1%
Vitamin A 25.7% Vitamin C 36.8%
Calcium 7.9% Iron 7.5%
*Based on a 2000 Calorie diet
Spread mayonnaise over broad half of each fillet.
Season with salt and pepper.
In food processor, process toast into crumbs.
Add dill, butter, garlic and lemon rind; process until garlic is finely minced.
Sprinkle over seasoned half of fillets.
Fold narrow end of fillet over crumb mixture to form roll.
Arrange in greased shallow 8-inch (2 L) ovenproof dish.
Bake in 450Â°F (230Â°C) oven for 10 minutes or until fish flakes easily when tested with fork.
Garnish with lemon.