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Home : Diabetic Recipes : Main_Courses

Sole with Parsley and Mint

Servings: 4
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Ingredients

  • Vegetable oil spray
  • 1 pound sole or other thin fish fillets
  • 2 tablespoons minced fresh parsley
  • 1 tablespoon chopped fresh mint
  • 2 teaspoons acceptable vegetable oil
  • 1 medium clove garlic, chopped, or 1/2 teaspoon bottled minced garlic

    Sauce: (optional)

  • 1 teaspoon light margarine
  • 1 green onion, chopped
  • 1/2 cup dry white wine (regular or nonalcoholic)
  • 1/4 cup water
  • 1/4 teaspoon white pepper

Directions

  1. Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray. Rinse fish and pat dry with paper towels. Put fish on rack.
  2. In a small bowl, combine parsley, mint, oil, and garlic. Rub pastelike mixture on fish.
  3. Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
  4. For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom. Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thouroughly. Pour over fish.

Nutritional Information (Per Serving)
Calories: 139
Protein: 19 g
Fat: 4 g
Carbohydrates: 1 g
Exchanges: 2-1/2 Low-Fat Meat

Source: The New American Heart Association Cookbook

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