Dover Sole with Lemon Rind and Pine Nuts

If you don't find sole at the fish counter, choose flounder.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 219
  • Calories from fat: 32%
  • Fat: 7.9g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 3.5g
  • Protein: 33.5g
  • Carbohydrate: 2.8g
  • Fiber: 0.4g
  • Cholesterol: 82mg
  • Iron: 1.3mg
  • Sodium: 583mg
  • Calcium: 37mg

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)

Preparation

  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.
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