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Lemon Sole

Preparation:  5 min. Cooking: 10 min. Total: 15 min.
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  • 1 1/4 Tbsp unsalted butter , softened.
  • 1 1/4 Tbsp lemon juice
  • 1 1/2 Tbsp parsley , minced.
  • 1 1/2 Tbsp shallots , minced.
  • 1 1/2 Lb sole fillets , cut into .5 in. slices.
  • vegetable oil spray
  • 1/8 pinch salt (optional).
  • 1/8 pinch white pepper
Preheat oven to 375 ℉. Place butter in a mixing bowl and beat until fluffy. Slowly add half the lemon juice. Stir in parsley and shallot. Chill parsley butter until ready to serve. Arrange sole fillets in a shallow baking dish sprayed with vegetable spray. Season with salt and white pepper to taste. Bake 8-10 minutes or until fish flakes easily. Drizzle with remaining lemon juice. Serve sole with lemon parsley butter.
Calories
240 Cal
Fat
6.3 g
Carbs
1.2 g
Protein
41 g
Fiber
0.1 g
Sugar
0.1 g
Cholesterol
130 mg
Sodium
190 mg


Nutrients

Fiber     0.1 g
Fat     6.3 g
Sugar     0.1 g
Carbs     1.2 g
Protein     41 g
Calories     240 Cal

Fats

Fat, Poly     1.2 g
Fat, Mono     1.4 g
Fat, Sat     2.9 g
Fat, Trans     0 g
Fat, Percent     24 %

Vitamins

Vitamin, K     24 mcg     20 %
Vitamin, A     350 IU     12 %
Vitamin, B12     4.3 mcg     180 %
Niacin     3.7 mg     23 %
Riboflavin     0.2 mg     15 %
Vitamin, C     4.4 mg     4.9 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.4 mg     27 %
Vitamin, E     1.2 mg     8.3 %
Panto, Acid     1 mg     20 %
Choline     140 mg     25 %
Thiamin     0.1 mg     12 %

Minerals

Calcium     35 mcg     3.5 %
Phosphorus     500 mg     71 %
Magnesium     100 mg     24 %
Copper     0.1 mcg     5.8 %
Fluoride     0.1 mcg     3.2 %
Zinc     1.1 mg     10 %
Cholesterol     130 mg     0.4 %
Sodium     190 mg     13 %
Selenium     99 mcg     180 %
Manganese     0 mg     0.7 %
Potassium     610 mg     13 %
Iron     0.7 mg     9 %
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