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Southwestern Sole

Prep time 8 mins
Cook time 18 mins
Yield 4 servings.

Ingredients

  • 1 pound sole fillets (or flounder)
  • Vegetable cooking spray
  • 1 cup no-salt-added salsa
  • 1 tablespoon chopped fresh cilantro
  • 1 clove garlic, minced
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese with peppers
  • Fresh cilantro sprigs (optional)
  • Lime wedges (optional)

Nutrition Information

  • calories 179
  • caloriesfromfat 30 %
  • fat 6 g
  • satfat 3 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 25.9 g
  • carbohydrate 4.4 g
  • fiber 0.0 g
  • cholesterol 65 mg
  • iron 0.0 mg
  • sodium 314 mg
  • calcium 0.0 mg

How to Make It

  1. Arrange fish in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray. Combine salsa, chopped cilantro, and garlic; spoon mixture over fish.

  2. Bake, uncovered, at 350° for 15 minutes or until fish flakes easily when tested with a fork. Sprinkle with cheese; bake 3 additional minutes or until cheese melts. Remove fish from baking dish, using a slotted spoon. If desired, garnish with cilantro sprigs and lime wedges.

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