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Diabetic Low Fat Sole with Parsley and Mint
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
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 pastelike 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. Sauté green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thouroughly. Pour over fish.
Makes 4 servings.
Calories.....139.....Fat.....4 g.....Carbs.....1 g.....Fiber.....0 g.
Exchanges.....2 1.2 low-fat meat.
This page is maintained by
Chef Frank Fileccia, CCC, CEC, GOM
(
Frank's Recipes
)
Copyright
© Frank Fileccia 1998, 1999, 2000, 2001, 2002, 2003, 2004.
