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Mediterranean Sole

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Nutrition Facts

Serving Size ½ of recipe
Calories 238
Total Fat 7 g
Saturated Fat 3.5 g
Sodium 491 mg
Total Carbohydrate 6 g
Dietary Fiber 1 g
Protein 36 g

Servings and Times

Servings 2

Ingredients and Preparation

Ingredients Measures
Crumbled feta cheese ¼ cup
Greek yogurt (can also use plain) 3 tablespoons
Red onion, finely chopped ¼
Capers, drained 1 tablespoon
Tomato, seeded and chopped 1
Sole filets 12 ounces
Cooking spray
Juice of ½ lemon

Directions

  1. Preheat oven to 400ºF.
  2. In a medium bowl, mix together feta, yogurt, onion, capers, and tomato.
  3. Place fish in a baking dish coated with cooking spray. Drizzle fish with lemon juice and spread feta topping over the top.
  4. Bake fish about 10-15 minutes, or until it is opaque throughout and flakes easily with a fork.
  • Exchanges

    5 very lean meats; 1 medium-fat meat substitute; 0.5 vegetable