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Broiled Parmesan Sole Recipe

Looking for an easy Broiled Parmesan Sole recipe? Learn how to make Broiled Parmesan Sole using healthy ingredients.


Submitted by nicoley

Makes 4 servings



Tasty and simple. The recipe originally called for cod, but I tend to have sole on hand more often. This is my kids' favority fish dish.

Recipe Ingredients for Broiled Parmesan Sole

1/2 cup parmesan cheese
1/4 cup cornmeal
1 garlic clove, minced
1/2 tsp salt
1/2 tsp oregano
1/2 cup yogurt, low fat
2 tbsp milk, skim
1 pound sole fillet

Recipe Directions for Broiled Parmesan Sole

  1. Combine parmesan, cornmeal, garlic, salt and oregano. In another bowl, combine yogurt and milk.

  2. Dip fillets in yogurt mixture to coat completely, then coat with parmesan mixture. Place on lightly greased broiler pan and broil for 10 minutes per inch of thickness, or until fish flakes easily with a fork.

Categories

Fish, Main Dish, Broil

Nutrition Facts
Serving Size 171.2g
Amount Per Serving
Calories
234
Calories from Fat
52
% Daily Value*
Total Fat
5.8g
9%
Saturated Fat
2.7g
13%
Trans Fat
0.0g
Cholesterol
89mg
30%
Sodium
626mg
26%
Potassium
511mg
15%
Total Carbohydrates
9.3g
3%
Dietary Fiber
0.9g
4%
Sugars
2.0g
Protein
34.3g
Vitamin A 3% Vitamin C 1%
Calcium 22% Iron 4%
* 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 sugar
  • Very high in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sodium
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