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Dover Sole with Lemon Rind and Pine Nuts

Dover Sole with Lemon Rind and Pine Nuts

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

Cooking Light NOVEMBER 2007

  • Yield: 4 servings (serving size: 1 fillet)

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

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.

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
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Dover Sole with Lemon Rind and Pine Nuts recipe

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