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Dover Sole with Lemon Rind and Pine Nuts

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

Ingredients

  • 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)

Nutrition 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

How to Make It

  1. Preheat oven to 375°.

  2. 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.