Lemon Sole with Oriental Flavors

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Category : Fish And Sea Food

Recipe : Lemon Sole with Oriental Flavors

Any delicate, white-fleshed fish would be great in this recipe; if you'd like, try
flounder or cod in place of the lemon sole.

Makes 2 servings

Two 5-ounce lemon sole fillets
1/4 cup thinly sliced scallions
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice wine vinegar
1 teaspoon oriental sesame oil
1 teaspoon grated orange zest
1 teaspoon grated pared fresh ginger root

In shallow 11 x 7" microwavable baking dish, arrange fish fillets in a single layer,
tucking thin ends under; sprinkle with scallions.
In small bowl, combine soy sauce, vinegar, oil, zest and ginger; pour evenly over
fish. With vented cover, microwave on High (100% power) 4 minutes; let stand 1
minute, until fish flakes easily when tested with fork.

SERVING (1 SOLE FILLET) PROVIDES: 1/2 Fat, 1/4 Vegetable, 2 Proteins.

PER SERVING: 161 Calories, 4 g Total Fat, 1 g Saturated Fat, 68 mg Cholesterol, 417
mg Sodium, 2 g Total Carbohydrate, 0 g Dietary Fiber, 27 g Protein, 38 mg Calcium .