Mediterranean Sole
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories238Total Fat7 gSaturated Fat3.5 gSodium491 mgTotal Carbohydrate6 gDietary Fiber1 gProtein36 g
Servings and Times
Servings2
Ingredients and Preparation
IngredientsMeasuresCrumbled feta cheese¼ cupGreek yogurt (can also use plain)3 tablespoonsRed onion, finely chopped¼Capers, drained1 tablespoonTomato, seeded and chopped1Sole filets12 ouncesCooking sprayJuice of ½ lemon
  • Directions
  • Preheat oven to 400ºF.
  • In a medium bowl, mix together feta, yogurt, onion, capers, and tomato.
  • Place fish in a baking dish coated with cooking spray. Drizzle fish with lemon juice and spread feta topping over the top.
  • Bake fish about 10-15 minutes, or until it is opaque throughout and flakes easily with a fork.



  • Exchanges
    5 very lean meats; 1 medium-fat meat substitute; 0.5 vegetable




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