Mustard Sole Fillet

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Ingredients
  • 1 pound fillet of sole or flounder

  • 2 tablespoons Dijon-style mustard

  • 1 tablespoon no-chlorestorol, reduced-calorie mayonnaise

  • Pepper to taste

  • Lemon Wedges

  • 2 tablespoons chopped fresh parsley

Directions
  1. Preheat broiler. Coat broiler with non-stick cooking spray. Rinse fish and pat dry. Arrange fish on broiler pan.

  2. Mix mustard and mayonnaise; spread on top of fish. Season with pepper. Broil fish about 5 inches from heat source 8 minutes. Remove when mustard sauce is bubbling and brown. Garnish with lemon wedges and parsley.


Nutritional Facts

Servings
4
Calories
106
Protein 21g
Sodium 182mg
Cholesterol 57mg
Fat 2g
Carbohydrates 1g
Exchanges 3 Low-Fat Meat

lunch fish fish and seafood sole flounder dijon omega 3 gluten free broil

4 replies

butterfly_8
butterfly_8 2008-09-29 13:35:47 -0500 Report

Thanks so much fofr this recipe. I eat only fish and chicken. It is great to have a new recipe to ad.I will use this.

Elfin
Elfin 2008-09-29 02:24:28 -0500 Report

Me too! but I'll probably use tilapia unless I've been fishing and caught some flounder. Thanks Lee