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

Cynthia Nims
Recipe by Cooking Light November 2007

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Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 375°.

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  • 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.

Nutrition Facts

219 calories; calories from fat 32%; fat 7.9g; saturated fat 0.9g; mono fat 2g; poly fat 3.5g; protein 33.5g; carbohydrates 2.8g; fiber 0.4g; cholesterol 82mg; iron 1.3mg; sodium 583mg; calcium 37mg.