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Fillet of Sole Saute

Fillet of Sole Saute

Tender fillet of sole sauteed with garlic and onions and served with tomatoes and stir fry vegetables.

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Serves 4

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2 ounces onion
2 cloves garlic
3 tablespoons & 1 teaspoon olive oil
1 pound sole
1 dash paprika
1 dash pepper
1 dash oregano
8 ounces tomato
1 pound frozen stir-fry vegetables

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  1. Mince garlic and onion and, using a skillet, saute in oil over medium heat until lightly golden. Remove and set aside.
  2. Place fish fillets in the skillet and cook over medium until one side is brown.
  3. While fish browns, prepare frozen stir fry vegetables according to package directions.
  4. Turn fish carefully and place onions and garlic over the top. Sprinkle with pepper, oregano and paprika.
  5. Dice tomatoes and place on fish fillets. When tomatoes are warm and second side of fish is browned, serve with vegetables.
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Nutritional information for Fillet of Sole Saute

Calories: 256.6
Calories from Fat: 78.5

% Daily Value*
Total Fat 9g 14%
Saturated Fat g1.5 7%
Cholesterol 54.5mg 18%
Sodium 149mg 6%
Total Carbohydrates 20g 7%
Dietary Fiber 6g 23%
Sugars 2g ~
Protein 26g 52%
Vitamin A 126% Iron 11%
Vitamin C 38% Calcium 7%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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