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South of The Border Sole Recipe

Looking for an easy South of the Border Sole recipe? Learn how to make South of the Border Sole using healthy ingredients.


Submitted by merouda

Makes 4 servings



An acceptable but unremarkable recipe that was written by one of about.com's people but which somehow did not end up in caloriecount. I will spice this up more next time I make it, and leave out the cilantro--I don't like the note it added.

Recipe Ingredients for South of the Border Sole

15 ounce black beans, drained and rinsed
1 medium green pepper, roughly chopped
1 jalapeno pepper, finely chopped
1 tbsp ground cumin
1 1/4 pounds sole fillets
1/2 cups no-salt-added tomato sauce
1/4 cup freshly chopped cilantro

Recipe Directions for South of the Border Sole

Preheat oven to 400 degrees. Spoon black beans into the bottom of a glass baking dish. Add chopped pepper and jalapeno. Rub cumin on to sole fillets and lay fish on top of pepper and beans. Pour tomato sauce over the fish, and top with cilantro. Bake uncovered for 15-18 minutes.
Categories

Main Dish

Nutrition Facts
Serving Size 314.4g
Amount Per Serving
Calories
549
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
96mg
32%
Sodium
319mg
13%
Potassium
2257mg
64%
Total Carbohydrates
70.2g
23%
Dietary Fiber
17.4g
70%
Sugars
4.4g
Protein
58.2g
Vitamin A 8% Vitamin C 47%
Calcium 18% Iron 41%
* 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
  • Low in saturated fat
  • Low in sugar
  • High in dietary fiber
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in thiamin
  • High in vitamin B12
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