Wednesday, September 28, 2011

Broiled Lemon Brown “Sugar” Sole

Broiled Lemon Brown “Sugar” Sole

Simple, quick, and easy, this was another pre-op recipe that was super-easy to convert to a WLS recipe – and is just as tasty! You can use any other white fish, such as cod, flounder, or tilapia with good results. I do use non-stick cooking spray, but I do also love using an Olive Oil Mist to grease pans, especially when broiling. Not only does it prevent the fish from sticking, it is less likely to burn under the broiler. I have also made this fish on the grill, fried it in a pan, and baked it – the marinade is very good no matter how you cook it. Do not let the fish too long in the marinade or it will start to “cook” in the lemon juice and will end up with an odd, rubbery texture.

1 pound sole fillets (528 calories, 109 grams protein)
Zest and juice from 1 lemon (divided) (20 calories)
2 tablespoons brown sugar substitute (for testing we used Ideal Brown No Calorie Sweetener)
1 teaspoon extra virgin olive oil (40 calories)
Salt
Freshly ground pepper


Rinse the sole well and pat dry. Place the fillets in a single layer in a shallow pie plate or bowl. In a small bowl mix together the lemon juice, brown sugar substitute, olive oil, salt and pepper. Pour the marinade over the fish. Flip over to coat well. Place in the refrigerator and marinade for 15-20 minutes, but for no more than 30 minutes. Preheat your broiler on “high” and liberally grease a broiler-safe pan with an olive oil or non-stick cooking spray. Place the fish on the pan and broil for 4-6 minutes. Flip the fish, coat with the remaining marinade, and broil for another 4-5 minutes, or until the fish is cooked through, making sure not to overcook. Sprinkle with the reserved lemon zest before serving.

Makes 5 servings.

Preparation Time: 5 minutes
Marinating Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 30 minutes

588 calories and 109 grams protein total
117.6 calories and 21.8 grams protein per serving


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