Sole with Parsley and Mint
- Source: The New American Heart Association Cookbook
- Prep Time: 20 Minutes
- Servings: 4
- vegetable oil spray
- 1 lb sole or other thin fish fillets
- 2 tbsp minced fresh parsley
- 1 tbsp chopped fresh mint
- 2 tsp acceptable vegetable oil
- 1 medium clove garlic, chopped, or ½ tsp bottled minced garlic
- 1 tsp light margarine
- 1 green onion, chopped
- ½ cup dry white wine (regular or nonalcoholic)
- ¼ cup water
- ¼ tsp white pepper
- Preheat broiler.
- Lightly spray a broiler pan and rack with vegetable oil spray.
- Rinse fish and pat dry with paper towels.
- Put fish on rack.
- In a small bowl, combine parsley, mint, oil, and garlic.
- Rub paste-like mixture on fish.
- Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.
- For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
- Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients.
- Heat thoroughly.
- Pour over fish.
- 139 Calories | 19g Protein | 4g Fat | 1g Carbs
- Exchanges: 2½ low-fat meat
- "Healthy Recipes for Diabetic Friends Y-Group" http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/