Broiled Sole Punjab Recipe

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


Submitted by peterb336

Makes 4 servings



I'm not sure the analyzer is registering canned peaches.

Recipe Ingredients for Broiled Sole Punjab

16 ounces cling peach halves, in juice or light syrup
2 tablespoons margarine
1/2 teaspoon curry powder
1 garlic clove, minced
2 tablespoons green onions, sliced
1/4 teaspoon lemon peel, grated
1 tablespoon lemon juice
1/4 teaspoon dill weed
1 pound sole fillets, 4

Recipe Directions for Broiled Sole Punjab

Drain peaches reserving 1/4 cup liquid; save remainder for other uses. Place peaches in food processor or blender and process until smooth. Place 1 tablespoon margarine in small saucepan. Blend in curry and garlic; cook 1 minute. Stir in peach puree, green onions, lemon peel and juice and dill weed. Heat gently over low heat. Combine reserved peach liquid with remaining 1 tablespoon margarine. Broil fish 4 inches from heat until tender, brushing with peach liquid and margarine mixture. To serve, spoon peach puree mixture onto heated serving plates. Top with fish and garnish with dill if desired.
Categories

Fish, Main Dish, Broil

Nutrition Facts
Serving Size 242.0g
Amount Per Serving
Calories
232
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
186mg
8%
Potassium
631mg
18%
Total Carbohydrates
11.8g
4%
Dietary Fiber
1.9g
8%
Sugars
9.6g
Protein
28.6g
Vitamin A 14% Vitamin C 17%
Calcium 4% 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
A-
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sugar
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