1 pound fillets of sole
¼ cup light mayonnaise
1 teaspoon lemon juice
1 teaspoon curry powder
1 tablespoon dried parsley
Arrange fish in a 9” x 13” baking pan or microwave-safe dish that has been sprayed with nonstick cooking spray. Set aside. Meanwhile, mix mayonnaise, lemon juice, and curry. Spread on fillets. Sprinkle with parsley. Follow directions below for conventional or microwave oven.
Conventional Oven: Preheat oven to 450 degrees. Bake for 4-5 minutes per half-inch thickness of fish or until fish flakes easily with a fork.
Microwave Oven: Cover, venting the lid, and cook on high for 4-6 minutes, depending on thickness of fish. Rotate dish halfway through cooking.
Makes 4 servings
Each Serving
¼ recipe
Carb Servings
0
Exchanges
3 lean meat
Nutrient Analysis
Calories 147
Total Fat 6g
Saturated Fat 1g
Cholesterol 60mg
Sodium 193mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 0g
Protein 22g
