Fillet of Sole in an Oil Sauce
30 mins (prep 10, cooking 20)
9 ingredients
4 servings
A very easy to make fish recipe that goes very well with cooked spinach. I developed this for my wife over 25 years ago as she would not eat fish before. It is now a regular fish dish in our home.

Categories:  low-sat.-fat , fish , equipment , low-carb , low-in... , low-sodium , time-to-make , very-low-carbs , low-cholesterol , low-calorie , <-30-mins , main-dish , oven , casseroles , seafood , healthy , saltwater-fish , vegetable , healthy-2 , sole-and-flounder ,
Share on Newzsocial



Serving Size (470.29 g)
Servings 4
Amount per Serving
Calories 387.79 Calories from Fat 296.46
% Daily Value *
Total Fat 32.94g 202.7%
Saturated Fat 4.85g 97.0%
Trans Fat 0.02g %
Cholesterol 76.55mg 102.06%
Sodium 513.91mg 85.65%
Total Carbohydrate 2.24g 2.98%
Dietary Fiber 0.17 g 2.67%
Sugars 0.75 g %
Protein 21.24g 169.96%
Vitamin A 59.59IU% Vitamin C 11.45mg%
Calcium 46.25mg% Iron 0.53mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
cloves garlic, dried oregano, fresh, dried dill weed, chopped, fresh spinach