Yield: 1 servings
|1 medium||Tomato, thickly sliced|
|1||Fillet sole about 5 oz/140 g|
|½ teaspoon||Olive oil|
|½ teaspoon||Lemon juice|
|2 teaspoons||Chopped fresh basil or dill|
|¼ teaspoon||Dried basil, dill, parsley|
|Freshly ground pepper|
Serve with a green vegetable along with potatoes, rice or bread.
On microwave-safe plate, arrange tomato slices in single layer.
Arrange fish to cover tomatoes; drizzle with oil and lemon juice.
Sprinkle with basil and pepper to taste.
Cover with vented plastic wrap; microwave at high (100%) power for 3 minutes or until fish is almost opaque and flakes easily when tested with a fork. Remove from oven and let stand for 1 minute. If necessary, pour off excess liquid from plate. Makes 1 serving.
Double ingredients and microwave 4-5 min on one plate for 2 servings.
CONVENTIONAL OVEN METHOD: In shallow baking dish arrange fish; cover with sliced tomato. Drizzle with oil and lemon juice. Sprinkle with basil and pepper to taste. Bake in 400F oven for 12 minutes or until fish is almost opaque and flakes easily when tested with a fork.
Per serving: 141 calories, 4 g fat, 71 mg cholesterol, 132 mg sodium, 22 g protein, 6 g carbohydrate. Source: The Lighthearted Cookbook by Anne Lindsay, Canadian Heart Foundation c. 1988 Shared by Elizabeth Rodier June 1993