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Lemon & Dill Baked Sole

Lemon and Dill Baked Sole is a protein rich light dinner that has just 182 calories per serving and 19 grams of protein and lends itself well to most weight-loss plans.

Baked Soul is ready in 15 minutes. With a little planning this dinner can be ready in less time than it takes to grab takeout and it fits almost all weight loss plans.

Baked Sole can be put into the oven as frozen fillets. Keep some in your freezer for last minute dinner ideas.

Serve this up with a fresh garden salad and your waistline will love you for it.

Lemon & Dill Baked Sole

6 ingredients · 15 minutes · 4 servings

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2 tbsps Extra Virgin Olive Oil

1 Lemon (divided)

2 tbsps Fresh Dill (chopped)

Sea Salt & Black Pepper (to taste)

454 grams Sole Fillet (boneless)

6 cups Asparagus (woody ends trimmed)


1. Preheat the oven to 350ºF (180ºC) and line a baking sheet with parchment paper or a silicone mat.

2. In a bowl, combine the olive oil, juice of half the lemon, dill, salt, and pepper.

3. Arrange the sole fillets and asparagus onto the baking sheet and coat evenly in the lemon-dill mixture. Top with the remaining lemon cut into slices. Bake for 10 to 15 minutes or until the fish is opaque and the asparagus is tender. Divide between plates and enjoy!

Notes :


Refrigerate in airtight container up to two days.

Serving Size:

One serving equals approximately 113 grams (4 ounces) of sole and 1 1/2 cups of asparagus.

More Flavor:

Add garlic and red pepper flakes.

Nutrition Calories 182 Cholesterol 51mg Fat 9g Sodium 340mg Carbs 9g Vitamin A 1579IU Fiber 4g Vitamin C 16mg Sugar 4g Calcium 73mg Protein 19g Iron 5mg


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