Dover Sole with Lemon Rind and Pine Nuts

Cooking Light
If you don't find sole at the fish counter, choose flounder.
4 servings (serving size: 1 fillet)


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Cooking spray
3 tablespoons finely minced shallots
4 (6-ounce) Dover sole fillets
3/4 teaspoon salt
1/8 teaspoon freshly ground white pepper
1/4 cup pine nuts, lightly toasted and chopped
1 teaspoon finely grated lemon rind
1/3 cup dry white wine
Chopped parsley (optional)
Lemon wedges (optional)


Preheat oven to 375°.

Lightly coat the bottom of a 13 x 9-inch baking dish with cooking spray; sprinkle evenly with shallots. Arrange fish in an even layer over shallots, slightly overlapping, if necessary. Sprinkle fish with salt and pepper. Combine pine nuts and rind; sprinkle evenly over fish. Pour wine around fish, being careful not to dislodge topping. Bake at 375° for 15 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Garnish with parsley and lemon wedges, if desired. Serve immediately.

Created date

October 2007

Nutritional Information

Calories 219
Caloriesfromfat 32 %
Fat 7.9 g
Satfat 0.9 g
Monofat 2 g
Polyfat 3.5 g
Protein 33.5 g
Carbohydrate 2.8 g
Fiber 0.4 g
Cholesterol 82 mg
Iron 1.3 mg
Sodium 583 mg
Calcium 37 mg