Baked Sole with Lemon
1 servings of baked sole with lemon contains 222 Calories. The macronutrient breakdown is 6% carbs, 63% fat, and 30% protein. This is a good source of protein (31% of your Daily Value) and vitamin e (21% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Preheat oven to 350 degrees F. Season sole fillets with salt.
- In a small bowl, whisk together oil and lemon juice. Pour into a 13X9 glass baking dish. Add fish and coat each fillet with the lemon-oil mixture.
- Sprinkle fillets evenly with breadcrumbs, then with the cheese and finish with a sprinkle of paprika.
- Bake in the oven for 15-20 minutes or until fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
- Serve and enjoy!
Nutrition Facts
For 1 servings of baked sole with lemon (121g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 222 | |
| Fats | 16g | 21% |
| Saturated fats | 2g | 9% |
| Trans fats | 0.1g | |
| Cholesterol | 43mg | 14% |
| Sodium | 205mg | 9% |
| Carbs | 3g | 1% |
| Net carbs | 3g | |
| Fiber | 0.2g | 1% |
| Sugar | 0.4g | |
| Protein | 17g | |
| Calcium | 34mg | 3% |
| Iron | 0.5mg | 6% |
| Potassium | 28mg | 1% |
| Vitamin D | 0μg | 0.2% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 72μg | |
| Caffeine | 0mg | |
| Choline | 1mg | 0.3% |
| Copper | 0mg | 0% |
| Fluoride | 0μg | |
| Folate (B9) | 3μg | 1% |
| Lycopene | 0μg | |
| Magnesium | 3mg | 1% |
| Manganese | 0mg | 0% |
| Niacin | 0mg | 0.2% |
| Pantothenic acid | 0mg | 1% |
| Phosphorus | 26mg | 4% |
| Retinol | 10μg | |
| Riboflavin (B2) | 0mg | 1% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 0% |
| Vitamin A IU | 167IU | |
| Vitamin A | 16μg | 2% |
| Vitamin B12 | 0μg | 2% |
| Vitamin B6 | 0mg | 1% |
| Vitamin C | 7mg | 8% |
| Vitamin D IU | 1IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 21% |
| Vitamin K | 0.3μg | 0.2% |
| Zinc | 0.2mg | 2% |
| Sugars | ||
| Sugar | 0.4g | |
| Sucrose | 0.1g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 10g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0g | |
| Arginine | 0g | |
| Aspartic acid | 0.1g | |
| Cystine | 0g | |
| Glutamic acid | 0.2g | |
| Glycine | 0g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
