Sole with Parsley and Mint
Prep Time: 20 Minutes Servings: 4 Difficulty Level: 3 Ingredients Vegetable oil spray 1 pound sole or other thin fish fillets 2 tablespoons minced fresh parsley 1 tablespoon chopped fresh mint 2 teaspoons acceptable vegetable oil 1 medium clove garlic, chopped, or 1/2 teaspoon bottled minced garlic Sauce: (optional) 1 teaspoon light margarine 1 green onion, chopped 1/2 cup dry white wine (regular or nonalcoholic) 1/4 cup water 1/4 teaspoon white pepper Directions Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray. Rinse fish and pat dry with paper towels. Put fish on rack. In a small bowl, combine parsley, mint, oil, and garlic. Rub paste like mixture on fish. Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork. For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom. Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thoroughly. Pour over fish. Calories: 139 Protein: 19 g Fat: 4 g Carbohydrates: 1 g Exchanges: 2-1/2 Low-Fat Meat Sugar Syl Says: The kindness you spread today will be gathered up and returned to you tomorrow. --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
