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Baked Sole Fillets

Tomato, fennel and basil give mild sole Italian flair. Be careful not to overcook the fillets or they will dry out.


1 pound (450 g) sole fillets
teaspoon crushed fennel seeds
1 garlic clove, minced
1 cups (340 g) diced fresh tomato
2 green onions, diced
2 tablespoons chopped fresh basil or parsley
Black pepper to taste


Serves: 4


Preheat oven to 425°F (220°C). Spray a baking dish with olive oil cooking spray. Place fillets in a single layer in baking dish. Spray fillets with olive oil cooking spray. Combine fennel seeds, pepper, and garlic. Sprinkle over fish. Arrange tomatoes and green onions over fish. Sprinkle with basil or parsley. Cover with foil. Bake 10 to 15 minutes or until fish flakes.

Each serving contains:- Cal.123, Cal. from Fat 15, Protein 22g, Carb.4g, Total Fiber 1g, Total Fat 2g, Sat. Fat 0g, Chol.54mg, Sodium 100mg

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