Sunny Broiled Sole With Lite Tartar Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Eggs, Grains | Fish, Fitness, Low-fat, Sauces | 4 | Servings | |
INGREDIENTS
| 4 | Sole fillets, 6 oz ea | |
| 1 | Egg white | |
| 1/4 | c | Dry-roasted sunflower seeds |
| coarsely ground | ||
| 2 | T | Wheat germ, toasted |
| 1 | t | Dried parsley |
| Sea salt/freshly ground | ||
| Pepper to taste |
INSTRUCTIONS
Arrange sole fillets on a nonstick baking sheet and brush the tops with egg white. Mix remaining ingredients together and sprinkle topping over the fillet. Place the baking sheet under a boiler about 8 inches from the heat. Broil 7-8 minutes until fish is flaky and topping is browned. Serve with Lite Tartar Sauce. Per serving (without tartar sauce): 260 calories; 37 g protein, 10 g fat, 4 g carbohydrate Source: Joe Weider's Muscle & Fitness Magazine 5/90 Posted to MM-Recipes Digest V4 #249 by "Deborah Kühnen" <DEBKUHNEN@classic.msn.com> on Sep 19, 97
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Nutrition (calculated from recipe ingredients)
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Calories: 64
Calories From Fat: 36
Total Fat: 4.4g
Cholesterol: 0mg
Sodium: 47.3mg
Potassium: 118mg
Carbohydrates: 4g
Fiber: 1.3g
Sugar: <1g
Protein: 3.3g