Baked Turbans of Sole Recipe

Looking for an easy baked Turbans of Sole recipe? Learn how to make baked Turbans of Sole using healthy ingredients.


Submitted by jessref

Makes 4 servings



from 365 easy low calorie recipes by sylvia schur calories per serving 143 accourding to book

Recipe Ingredients for baked Turbans of Sole

1 teaspoon margarine or butter
1/2 cup finely chopped onions
1 pound flounder fillets or sole
1 cup tomato sauce
1/2 cup dry white wine
1/4 cup bottled clam juice
1 salt and pepper
1 teaspoon chopped parsley

Recipe Directions for baked Turbans of Sole

  1. Heat oven to 400. Spread margarine over bottom of a shallow ovenproof baking dish. Sprinle chopped onion over butter or margarine. Roll up fish fillets, secure with toothpicks, and stand them open-end down on onions.

  2. in a small nonreactive saucepan, combine tomato sauce, wine, and clam juice. Heat to boiling. Pour over fish.

  3. Bake 15 minutes, ot until just opaque throughout. Season with salt and pepper. Garnish with parsley.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 235.1g
Amount Per Serving
Calories
197
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
508mg
21%
Potassium
654mg
19%
Total Carbohydrates
8.6g
3%
Dietary Fiber
1.1g
4%
Sugars
3.7g
Protein
28.5g
Vitamin A 7% Vitamin C 10%
Calcium 4% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in saturated fat
  • High in magnesium
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sodium
  • Contains alcohol
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