Sole with Parsley and Mint

Sole with Parsley and Mint - 1g Carbs

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

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 1/2 tsp bottled minced garlic

Sauce: (optional) 1 tsp light margarine 1 green onion, chopped 1/2 cup dry white wine (regular or nonalcoholic) 1/4 cup water 1/4 tsp white pepper

1. Preheat broiler. Lightly spray a broiler pan and rack with vegetable oil spray. Rinse fish and pat dry with paper towels. Put fish on rack. 2. In a small bowl, combine parsley, mint, oil, and garlic. Rub paste-like mixture on fish. 3. Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork. 4. For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom. Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients. Heat thoroughly. Pour over fish.

Nutrition: 139 Calories, 19g Protein, 4g Fat, 1g Carbs Exchanges: 2-1/2 Low-Fat Meat

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