FILET OF SOLE
by Laura Creavalle



Tired of eating only chicken and steak as your primary sources of meat? Add fish to your diet for a boost in protein and heart-healthy fats. Already a salmon lover? You could probably use a little seafood variety on your dinner plate.

MAKES 4 SERVINGS
>> 4 green onions, chopped
>> 4 tsp. butter (or butter substitute), divided
>> 4 6-oz. sole fillets
>> 4 Tbsp. frozen orange juice concentrate, divided
>> Salt and pepper to taste

PREPARE: Preheat oven to 450 degrees F. Cut butter into four equal squares; set aside. Tear off four 10-inch pieces of aluminum foil. start: Place one sole fillet in the center of each piece of foil. Place 1 tsp. butter, 1 Tbsp. orange juice concentrate and one chopped green onion on each fillet. Wrap the fillets and seal shut.

COOK: Place foil-wrapped fillets on a baking sheet, spaced evenly apart. Bake 15 minutes. Serve with rice and green vegetables.

NUTRITION FACTS (per serving, fish only)
226 calories, 32 g protein, 8 g carbs, 6 g fat, 0 g fiber


Source: M&F