Ingredients Jump to Instructions ↓

  1. 4 Sole fillets - (4 oz ea)

  2. 1/2 teaspoon 2 1/2ml Freshly-ground black pepper

  3. 2 tablespoons 30ml Butter

  4. 1/4 cup 23g / 0.8oz Sliced almonds

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Preheat the broiler. Coat a broiler pan or rimmed baking sheet with nonstick cooking spray. Sprinkle the fillets with the pepper and place on the pan. Broil for 4 to 6 minutes (without turning), or until the fish flakes easily with a fork. Meanwhile, in a small skillet, melt the butter over medium-low heat. Add the almonds and cook for 1 to 2 minutes, or until golden, stirring constantly. Spoon the butter sauce over the fillets and serve immediately. This recipe yields 4 servings. Serving size: 1 fillet. Exchanges Per Serving: 3 Very Lean Meat, 2 Fat. Nutrition Facts: Calories 201; Calories from Fat 99; Fat 11g; Saturated Fat 4g; Cholesterol 75mg; Sodium 154mg; Carbohydrates 2g; Dietary Fiber 1g; Sugars 0g; Protein 23g.


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