Tasty and simple. The recipe originally called for cod, but I tend to have sole on hand more often. This is my kids' favority fish dish.
| 1/2 | cup parmesan cheese |
| 1/4 | cup cornmeal |
| 1 | garlic clove, minced |
| 1/2 | tsp salt |
| 1/2 | tsp oregano |
| 1/2 | cup yogurt, low fat |
| 2 | tbsp milk, skim |
| 1 | pound sole fillet |
- Combine parmesan, cornmeal, garlic, salt and oregano. In another bowl, combine yogurt and milk.
- Dip fillets in yogurt mixture to coat completely, then coat with parmesan mixture. Place on lightly greased broiler pan and broil for 10 minutes per inch of thickness, or until fish flakes easily with a fork.
Fish, Main Dish, Broil
| Nutrition Facts | ||||||
Serving Size 171.2g |
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Amount Per Serving |
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Calories 234 Calories from Fat
52 |
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% Daily Value* |
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|
Total Fat
5.8g 9%
|
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Saturated Fat
2.7g 13%
|
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|
Cholesterol
89mg 30%
|
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Sodium
626mg 26%
|
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Total Carbohydrates
9.3g 3%
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Dietary Fiber
0.9g 4%
|
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|
Sugars
2.0g |
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Protein
34.3g
|
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|
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation. |
Fat
Protein
Carbs
Alcohol
Other
Nutritional Analysis
| Nutrition Grade
96% confidence  |
Good points |
Bad points |
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