broiled dijon crusted sole with lemons

Broiled Dijon Crusted Sole with Lemons

Prep time:
5 min
| Serves:
4

Recipe From: www.sobeys.com
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Ingredients
  • Wild sole fillets: 8, thawed
  • Salt: 1/2 tsp (2 mL)
  • Whole-grain Dijon mustard: 2 tbsp (30 mL)
  • Fresh dill: 1/4 cup, coarsely chopped (60 mL)
  • Pepper: To taste
  • Lemon: 1, sliced
Utensils
  • Foil-lined baking sheet
  • Knife
  • Spoon
  • Measuring spoons
     
Directions
  1. Place rack in top position of oven. Preheat broiler. Pat fish dry with paper towel and place on a foil-lined baking sheet. Season each fillet with salt and spread with mustard using the back of a spoon; sprinkle with dill and pepper.
  2. Place lemon slices next to the fish in a single layer. Broil for 8 to 12 min., or until fish is opaque and lemons are lightly charred and juicy. Serve fish with lemon for squeezing.
     
Nutrition Facts

Calories: 120 |

Protein: 22 g |

Fat: 1,5 g |

Carbohydrate: 5 g |

Fibre: 1 g |

Sodium: 690 mg |

Tip: High-heat cooking gives lemons a beautiful sweetness that pairs nicely with mild-flavoured sole.

Food Guide Counter

2 ½ Meat and Alternatives Servings

Food Guide Counter

2 ½ Meat and Alternatives Servings