Jeff's Got a Good Sole... Recipe

Looking for an easy Jeff's got a good Sole... recipe? Learn how to make Jeff's got a good Sole... using healthy ingredients.


Submitted by debcowan

Makes 21 servings



We had never cooked sole before, so Jeff found this somewhere on the internet. The recipe called for 1/2 a cup Chicken Broth but he didn't think that would be enough, next time (though I'm not sure he liked it enough to be a next time) he would use 1/2 like they called for. It also called for a whole tsp. of salt, and 1 T of minced chives. We used Dehydrated parsley instead of fresh. I've made the serving size really small, it doesn't feed 21 people who love fish, just 21 Debbie's who are still learning to like it!

Recipe Ingredients for Jeff's got a good Sole...

0.68 kg Sole Fillets
1 cup Chicken Broth
1 T Parsley
2 cloves garlic
1 T Onion (minced)
4 tsp. lemon juice
1/2 tsp. salt

Recipe Directions for Jeff's got a good Sole...

  1. Preheat oven to 400

  2. Salt then arrange sole fillets side by side in baking dish.

  3. Pour over chicken broth.

  4. Sprinkle all over with chopped parsley (we didn't have fresh so we used dehydrated), minced chives (which the recipe called for but we didn't have) and lemon juice.

  5. Bake in Preheated oven for 10 minutes

  6. Enjoy!

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 45.9g
Amount Per Serving
Calories
41
Calories from Fat
4
% Daily Value*
Total Fat
0.5g
1%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
22mg
7%
Sodium
126mg
5%
Potassium
125mg
4%
Total Carbohydrates
0.2g
0%
Protein
8.0g
Vitamin A 1% Vitamin C 1%
Calcium 1% Iron 1%
* 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
  • No sugar
  • High in magnesium
  • 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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