Name: Lemon Dill Sole
Ingredients: 1 tbsp dill weed; 1 cup lemon juice; 1 fillet sole

Ingredients

Directions

1.	Preheat oven to 450 °F (320 °C).
2.	Cover a metal plate in tin foil (makes clean up easy).
3.	Place the fillet of sole (frozen or thawed) on the plate.
4.	Drown the fish in real lemon juice - be generous.
5.	Generously sprinkle dill weed on the fish.
6.	When the oven reaches 450 °F start cooking, and leave it in until done. If the sole was thawed it takes about 6 minutes, frozen takes about 17 minutes.
7.	Note: Sole fillets are not typically too big, so you might want two if you're really hungry.

Nutrition summary

There are 207 calories in 1 serving of Lemon Dill Sole.

Calorie split: 11% fat, 31% carbs, 58% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

207

% Daily Values*

Total Fat

2.79g

4%

Saturated Fat

0.561g

3%

Trans Fat

-

Polyunsaturated Fat

0.743g

Monounsaturated Fat

0.407g

Cholesterol

78mg

26%

Sodium

189mg

8%

Total Carbohydrate

17.54g

6%

Dietary Fiber

1.4g

5%

Sugars

5.86g

Protein

32.31g

Vitamin D

2mcg

10%

Calcium

111mg

9%

Iron

2.42mg

13%

Potassium

940mg

20%

Vitamin A

27mcg

3%

Vitamin C

64.9mg

72%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.