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Mediterranean Sole

Adapted from CooksAid.com

 

Nutrition Facts

Serving Size½ of recipe
Calories238
Total Fat7 g
Saturated Fat3.5 g
Sodium491 mg
Total Carbohydrate6 g
Dietary Fiber1 g
Protein36 g
 

Servings and Times

Servings2
 

Ingredients and Preparation

IngredientsMeasures
Crumbled feta cheese¼ cup
Greek yogurt (can also use plain)3 tablespoons
Red onion, finely chopped¼
Capers, drained1 tablespoon
Tomato, seeded and chopped1
Sole filets12 ounces
Cooking spray
Juice of ½ lemon
  1. Directions
  2. Preheat oven to 400ºF.
  3. In a medium bowl, mix together feta, yogurt, onion, capers, and tomato.
  4. Place fish in a baking dish coated with cooking spray. Drizzle fish with lemon juice and spread feta topping over the top.
  5. Bake fish about 10-15 minutes, or until it is opaque throughout and flakes easily with a fork.

Exchanges
5 very lean meats; 1 medium-fat meat substitute; 0.5 vegetable

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