Mediterranean Sole Recipe

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


Submitted by mrsbrown2005

Makes 6 servings



Mediterranean sole, recipe according to back of High Liner Sole frozen 400g pkg.

Recipe Ingredients for Mediterranean Sole

400 grams High Liner Sole (frozen, 400g pkg)
2 serving Extra Virgin Olive Oil
2 serving Extra Virgin Olive Oil
1 Medium Tomatoes
1 clove Garlic
1 dash Salt, Table
1/4 tsp Spices Ground Black Pepper
1 tsp Oregano, Ground

Recipe Directions for Mediterranean Sole

Dice tomato, mix with all ingredients except fish. Spread on top of fish. Bake, from frozen at 450F oven for 15mins until flakes easily with fork.
Categories

Fish

Nutrition Facts
Serving Size 91.7g
Amount Per Serving
Calories
137
Calories from Fat
90
% Daily Value*
Total Fat
10.0g
15%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
30mg
10%
Sodium
193mg
8%
Potassium
6mg
0%
Total Carbohydrates
0.8g
0%
Dietary Fiber
0.3g
1%
Protein
2.9g
Vitamin A 0% Vitamin C 0%
Calcium 0% 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
88% confidence
D-
  Good points
  • No sugar
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement