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welovegod.org - Share Your Recipe!

Recipe Name: Baked Sole Romano Submitted by: Administrator
Source: Source Description:
Ethnicity: None Last Modified: 2/22/2014
Base: Comments:
Course:  
Difficulty:
Preparation Time:
Number of Servings: 4

Ingredients:
1/3 Cup(s) Unbleached flour
1/8 Teaspoon(s) White pepper
1/8 Teaspoon(s) Nutmeg
1/8 Teaspoon(s) Cayenne
1 1/2 Pound(s) fillets
1 Tablespoon(s) Olive oil
1 Clove
1 Tomato puree, 28 oz
4 Ounce(s) Mozzarella cheese
shredded
1 Teaspoon(s) Oregano
2 Teaspoon(s) parsley
2 Tablespoon(s) Parmesan cheese, grated
Garlic, smashed
Directions:
Preheat oven at 400. Prepare dish with cooking spray and rub garlic
clove on the surface of baking dish lined with foil (discard clove).
In a bowl, combine flour, pepper, nutmeg, and cayenne. Dredge fillets
in seasoned flour, coating both sides. In a skillet, heat 1
tablespoon oil. Add fillets and quickly brown on each side. Pat
fillets dry with paper towels. Spread 1 cup tomato puree evenly over
bottom of dish. Arrange fillets on puree in one layer and sprinkle
with mozzarella cheese. Spoon remaining puree over mozzarella and
sprinkle with oregano, parsley, and Parmesan cheese. Bake for 15
minutes, or until sauce bubbles. Recipe By : The Health Lover's
Guide To Super Seafood File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip

Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 171
Calories From Fat: 88
Total Fat: 9.9g
Cholesterol: 20.3mg
Sodium: 282.4mg
Potassium: 137mg
Carbohydrates: 11.2g
Fiber: <1g
Sugar: 1.5g
Protein: 9.4g


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