Mediterranean Sole

Adapted from CooksAid.com

Nutrition Facts

Serving Size	½ of recipe
Calories	238
Total Fat	7 g
Saturated Fat	3.5 g
Sodium	491 mg
Total Carbohydrate	6 g
Dietary Fiber	1 g
Protein	36 g

Servings and Times

Servings

Ingredients and Preparation

Ingredients	Measures
Crumbled feta cheese	¼ cup
Greek yogurt (can also use plain)	3 tablespoons
Red onion, finely chopped	¼
Capers, drained	1 tablespoon
Tomato, seeded and chopped	1
Sole filets	12 ounces
Cooking spray
Juice of ½ lemon

Directions
Preheat oven to 400ºF.
In a medium bowl, mix together feta, yogurt, onion, capers, and tomato.
Place fish in a baking dish coated with cooking spray. Drizzle fish with lemon juice and spread feta topping over the top.
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

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebsco.com. Our Health Library Support team will respond to your email request within 2 business days.