Recipe for Filet of Sole Baked with Lemon and fresh Dill

Baked Fillet of Sole with lemon sauce with fresh herbs Ingredients Four 4-ounce skinless sole or flounder fillets Mediterranean pink salt and freshly ground black pepper Flour for dredging 5 tablespoons cold unsalted butter, cut into tablespoon-sized pieces 2 tablespoons freshly squeezed lemon juice 2 teaspoons water 1 teaspoon minced flat-leaf parsley leaves 1 teaspoon minced fresh dill Directions Preheat 2 medium non-stick skillets over medium-low heat for 5 minutes. Meanwhile, lay the fillets on a piece of wax paper, parchment, or a baking sheet and blot dry with paper towels. Season the fillets with salt and pepper. (If the fillets tapers down to a very thin tail, fold the tail back to make a more uniformly thick fillet.) Put the flour on a plate. Dredge the rounded-sides of the fillets in the flour and shake off any excess. Raise the heat to medium-high and add 1 tablespoon of butter to each skillet. When the butter stops foaming, add 2 fillets to each pan, rounded-side down, and cook, lightly shaking the skillets occasionally, until golden brown, about 2 minutes. Turn off the heat, flip the fillets with a spatula, and let the fillets finish cooking in the residual heat in the pans, about 2 minutes more. Transfer the fillets to 4 warm plates and cover loosely with foil. Add the lemon juice and water to one of the skillets. While moving the skillet in a circular motion, add the remaining 3 tablespoons butter, little by little, until melted and a smooth, creamy sauce is formed. Stir in the parsley and thyme and season with salt and pepper to taste. Spoon some of the sauce over each fillet and serve immediately. Top with fresh dill Nutritional Value of sole and Flounder Low-Energy Dense Fish A 3.5 ounce, or 100 gram, cooked portion of either sole or flounder has 117 calories. With just 1.2 calories per gram, sole and flounder are low-energy dense foods, which means they have few calories compared to their weight. Including more low-energy dense foods in your diet helps you feel full on fewer calories, which might make it easier for you to manage your weight. Good Source of Protein Sole and flounder are both good sources of protein, with 24 grams in a 3.5-ounce cooked portion. Women need 46 grams of protein a day, and men need 56 grams, so one serving of the fish meets almost half of your recommended daily protein needs. Additionally, sole and flounder contain all of the essential amino acids, making it a high-quality source of protein. Every cell in your body contains protein, which makes it essential for maintaining and repairing tissue, organs and muscles. References Pacific Seafood: Flounder and Sol FatFree: Fish/Shellfish; Flatfish (Flounder and Sole Species), Cooked, Dry Heat U.S. Department of Agriculture: 2010 Dietary Guidelines for Americans Centers for Disease Control and Prevention: Low-Energy Dense Foods and Weight Management: Cutting Calories While Controlling Hunger Centers for Disease Control and Prevention: Protein MedlinePlus: B Vitamins Office of Dietary Supplements: Magnesium MedlinePlus: Phosphorus in Diet Join dailyplanet.biz right now and not only will you enjoy a blog chockfull of industry information, you’ll receive a 25 percent disc ">ount on advertising!