Baked Sole in Fresh Tomato Sauce

Baked Sole in Fresh Tomato Sauce
Fat 50% Carbs 22% Protein 28%
Percent Calories

1 serving of baked sole in fresh tomato sauce contains 331 Calories. The macronutrient breakdown is 22% carbs, 50% fat, and 28% protein. This is a good source of protein (43% of your Daily Value), fiber (22% of your Daily Value), and potassium (25% of your Daily Value).

Makes
2 servings
Prep Time
10 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Rough chop the tomatoes and throw them into a pan with a couple of tablespoons of olive oil, minced garlic, salt, pepper, and a pinch of red pepper flakes.
  2. Let cook down for about 15 minutes, and then purée the mixture, either with an immersion blender, a regular blender, or food processor.  If you prefer a thicker sauce, cook the mixture longer.
  3. Preheat oven to 400 degrees F. Spoon a thick layer of sauce into a baking pan.  Lay out the fish on top of the sauce.  Top with lemon slices, olives, and thyme.  Sprinkle with salt and pepper, to taste.
  4. Bake for about 15 minutes until the fish is done, and then run the pan under the broiler for a minute or two until it sizzles. Enjoy!

Nutrition Facts

For 1 serving of baked sole in fresh tomato sauce (585g)

Nutrient Value %DV
Calories 331
Fats 20g 25%
Saturated fats 3g 15%
Trans fats 0g
Cholesterol 73mg 24%
Sodium 790mg 34%
Carbs 19g 7%
Net carbs 13g
Fiber 6g 22%
Sugar 10g
Protein 24g
Calcium 102mg 10%
Iron 2mg 21%
Potassium 1184mg 25%
Vitamin D 5μg 30%
Vitamins and Minerals
Alpha carotene 368μg
Beta carotene 1677μg
Caffeine 0mg
Choline 133mg 24%
Copper 0.4mg 39%
Fluoride 8μg
Folate (B9) 63μg 16%
Lycopene 9366μg
Magnesium 76mg 18%
Manganese 0.5mg 20%
Niacin 4mg 25%
Pantothenic acid 1mg 14%
Phosphorus 508mg 73%
Retinol 16μg
Riboflavin (B2) 0.1mg 9%
Selenium 44μg 80%
Theobromine 0mg
Thiamine 0.2mg 15%
Vitamin A IU 3167IU
Vitamin A 173μg 19%
Vitamin B12 2μg 76%
Vitamin B6 1mg 45%
Vitamin C 72mg 80%
Vitamin D IU 184IU
Vitamin D2 0μg
Vitamin D3 5μg
Vitamin E 5mg 37%
Vitamin K 37μg 31%
Zinc 1mg 11%
Sugars
Sugar 10g
Sucrose 0g
Glucose 5g
Fructose 5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 3g 15%
Monounsaturated fats 12g
Polyunsaturated fats 2g
Trans fats 0g
Fatty Acids
Total omega 3 0.5g
Total omega 6 0.1g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0.2g
Eicosapentaenoic Acid (EPA) 0.2g
Docosapentaenoic Acid (DPA) 0.1g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 3g
Cystine 0.3g
Glutamic acid 5g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 2g
Methionine 1g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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