Mediterranean Sole


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  • Total Time

    Prep/Total Time: 20 min.

  • Makes

    4 servings

  • Ingredients

  • 1 pound sole fillets, cut into 4 portions
  • 1/4 teaspoon pepper
  • 1 medium lemon, sliced
  • 2 tablespoons dry white wine or chicken broth
  • 2 tablespoons olive oil, divided
  • 2 cups cherry tomatoes, halved
  • 1/2 cup Greek olives, halved
  • 1 tablespoon capers, drained
  • 1 tablespoon lemon juice
  • 2 garlic cloves, minced
  • 2 tablespoons minced fresh parsley
  • Directions

  • Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil.
  • In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly.
  • Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.
  • Nutrition Facts

    1 packet: 211 calories, 14g fat (2g saturated fat), 51mg cholesterol, 669mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.

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