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Ингредиенты
- 4 x (3 1/4 ounce.) sole fillets
- 2 tsp fresh parsley, minced
- 2 tsp margarine, melted
- 1/8 tsp pepper
- 2 tsp lemon juice
- 1/8 tsp paprika
- 2 Tbsp. all-purpose flour
Инструкции
- Rinse fillets thoroughly in cool water; pat dry with paper towels, and set aside.
- Combine melted margarine and lemon juice in a small bowl. Combine flour, minced parsley and pepper in a shallow container.
- Dip fillets in margarine mix and dredge in flour mix. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mix over fish.
- Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 min or possibly till fish is golden and flakes easily when tested with a fork.
- If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh parsley sprigs, if you like.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 406g | |
| Calories 464 | |
| Calories from Fat 108 | 23% |
| Total Fat 12.19g | 15% |
| Saturated Fat 2.5g | 10% |
| Trans Fat 1.4g | |
| Cholesterol 177mg | 59% |
| Sodium 389mg | 16% |
| Potassium 1384mg | 40% |
| Total Carbs 13.33g | 4% |
| Dietary Fiber 0.7g | 2% |
| Sugars 0.34g | 0% |
| Protein 71.24g | 114% |
