Sole with Parsley and Mint

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: The New American Heart Association Cookbook
 * Prep Time: 20 Minutes
 * Servings: 4

Ingredients

 * 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 ½ tsp bottled minced garlic

Sauce (optional)

 * 1 tsp light margarine
 * 1 green onion, chopped
 * ½ cup dry white wine (regular or nonalcoholic)
 * ¼ cup water
 * ¼ tsp white pepper

Directions

 * 1) Preheat broiler.
 * 2) Lightly spray a broiler pan and rack with vegetable oil spray.
 * 3) Rinse fish and pat dry with paper towels.
 * 4) Put fish on rack.
 * 5) In a small bowl, combine parsley, mint, oil, and garlic.
 * 6) Rub paste-like mixture on fish.
 * 7) Broil 4 inches from heat for 5 to 8 minutes, or until fish flakes easily with a fork.

Sauce

 * 1) For sauce, heat margarine in a nonstick skillet over medium-high heat, swirling to coat bottom.
 * 2) Saute green onion for 1 to 2 minutes; add pan juices from fish and remaining sauce ingredients.
 * 3) Heat thoroughly.
 * 4) Pour over fish.

Nutritional information
Per serving:
 * 139 Calories | 19g Protein | 4g Fat | 1g Carbs
 * Exchanges: 2½ low-fat meat