Sole with Parsley and Mint

Description

• Source: The New American Heart Association Cookbook
• Prep Time: 20 Minutes
• Servings: 4

Ingredients

• 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

Sauce (optional)

• 1 tsp light margarine
• 1 green onion, chopped
• ½ cup dry white wine (regular or nonalcoholic)
• ¼ cup water
• ¼ tsp white pepper

Procedures

1. Preheat broiler.
2. Lightly spray a broiler pan and rack with vegetable oil spray.
3. Rinse fish and pat dry with paper towels.
4. Put fish on rack.
5. In a small bowl, combine parsley, mint, oil, and garlic.
6. Rub paste-like mixture on fish.
7. Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.

Sauce

1. For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
2. Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients.
3. Heat thoroughly.
4. Pour over fish.

Nutritional information

Per serving:

• 139 Calories | 19g Protein | 4g Fat | 1g Carbs
• Exchanges: 2½ low-fat meat