Mediterranean Baked Sole Fillet
1 serving of mediterranean baked sole fillet contains 314 Calories. The macronutrient breakdown is 7% carbs, 74% fat, and 19% protein. This is a good source of protein (27% of your Daily Value), potassium (7% of your Daily Value), and vitamin b12 (54% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Preheat the oven to 375°F. Thinly slice the shallots and garlic. Halve the scallions lengthwise.
- In a small bowl, whisk together the lemon juice, olive oil, and melted butter with a dash of salt. Stir in the shallots, garlic, and capers.
- In another bowl, mix together the salt, pepper, cumin, and garlic powder. Season the fish fillets on both sides.
- Place the fish fillets on a lightly-oiled large baking pan or dish. Pour the buttery lemon mixture over the fillets. Arrange the scallion halves on top.
- Bake for 10-15 minutes, being careful to avoid overcooking.
- Remove the fish fillets from the oven and garnish with the chopped fresh dill.
Nutrition Facts
For 1 serving of mediterranean baked sole fillet (183g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 314 | |
| Fats | 26g | 34% |
| Saturated fats | 7g | 33% |
| Trans fats | 0.3g | |
| Cholesterol | 66mg | 22% |
| Sodium | 801mg | 35% |
| Carbs | 5g | 2% |
| Net carbs | 4g | |
| Fiber | 1g | 4% |
| Sugar | 2g | |
| Protein | 15g | |
| Calcium | 55mg | 5% |
| Iron | 1mg | 15% |
| Potassium | 314mg | 7% |
| Vitamin D | 3μg | 22% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 109μg | |
| Caffeine | 0mg | |
| Choline | 79mg | 14% |
| Copper | 0.1mg | 8% |
| Fluoride | 0.3μg | |
| Folate (B9) | 25μg | 6% |
| Lycopene | 0.1μg | |
| Magnesium | 32mg | 8% |
| Manganese | 0.2mg | 7% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 0.3mg | 5% |
| Phosphorus | 310mg | 44% |
| Retinol | 59μg | |
| Riboflavin (B2) | 0mg | 3% |
| Selenium | 31μg | 56% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 2% |
| Vitamin A IU | 463IU | |
| Vitamin A | 72μg | 8% |
| Vitamin B12 | 1μg | 54% |
| Vitamin B6 | 0.2mg | 14% |
| Vitamin C | 9mg | 10% |
| Vitamin D IU | 132IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 3μg | |
| Vitamin E | 4mg | 24% |
| Vitamin K | 44μg | 36% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.1g | |
| Glucose | 0.1g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 33% |
| Monounsaturated fats | 15g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 0.2g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0.1g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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