Fillet of sole in an oil sauce (recipe)
| Fillet of sole in an oil sauce (recipe) | |
|---|---|
| Name | Fillet of sole in an oil sauce |
| Ingredients | Lemon juice • Extra virgin olive oil • Garlic • Dried oregano • Fillets of sole • Dried dill weed • Black pepper • Water • Fresh spinach |
| Cooktime (in hours) | 0.333333333 |
| Preptime (in hours) | 0.166666667 |
| Totaltime (in hours) | 0.5 |
| Keto friendliness | Keto friendly |
| Calories | 415.2 |
| Fat | 29.2 |
| Protein | 33.4 |
| Carbohydrate | 5.2 |
| Fiber | 1.1 |
| Net carbohydrates | 4.1 |
| Sugar | 0.9 |
| Saturated fat | 4.2 |
| Cholesterol (mg) | 81.8 |
| Sodium | 169.1 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Fillet of sole in an oil sauce (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Fillet of sole in an oil sauce (recipe) image(external)
Recipe instructions
- In a glass jar, mix together lemon juice, olive oil, minced garlic and dried oregano; shake well until creamy.
- Divide sauce in half and set aside.
- Preheat oven to 400 F degrees.
- Rinse fillet of sole in cold water and pat dry with paper towelling.
- Sprinkle each side of fish with dried dill weed and black pepper.
- Place fish in a oven-proof casserole dish.
- Pour half of the creamy sauce mixture over fish.
- Bakein preheated 400 F oven for 10 minutes on each side or until fish is flaky (DO NOT OVERCOOK).
- In the meantime, in a cooking pot or large saucepan, bring 4 cups of water to boil.
- Add chopped spinach and cook for 2 minutes.
- Drain immediately and cover with cold water and some ice cubes to cool.
- Drain when cooled and pat spinach dry on paper towelling.
- Divide spinach equally on 4 serving plates.
- Place 1 piece of cooked fish on each plate.
- Pour remaining creamy mixture sauce over fish.
- Serve immediately.
Food tags
Very Low Carbs, Low Cholesterol, Healthy,, Oven
- For further details on KetoMeter, read the Free Keto Diet E-book and explore the Keto Meter Guide.
- Keto friendly foods list with over 15000 foods in color coded tables!
Time:
Prep Time in Hours and Mins:30M
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Contributors: Prab R. Tumpati, MD
