- 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
- 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
- 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.
- In a small bowl, combine parsley, mint, oil, and garlic. Rub pastelike mixture on fish.
- Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
- 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.
Recipe Yield: Servings: 4
Content Continues Below ⤵ ↷
Nutritional Information Per Serving:
Fat: 4 grams
Protein: 19 grams
Carbohydrates: 1 grams
2-1/2 Low-Fat Meat
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook