Ww Core Sole
Elevate your weeknight dinner routine with this effortless and flavorful WW Core Sole recipe, a healthy and satisfying dish perfect for weight-conscious food lovers. Featuring tender sole fillets baked to perfection in a zesty lemon and herb marinade, this dish comes together in just 20 minutes. The combination of fresh parsley, paprika, and minced garlic enhances the delicate flavor of the fish, while a touch of olive oil keeps it light and guilt-free. Served with vibrant lemon wedges, this low-calorie meal pairs beautifully with steamed vegetables or a crisp green salad. Ideal for those following Weight Watchers or seeking a wholesome seafood option, this recipe is your ticket to a delightful, hassle-free dinner.
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Recipe Information
Ingredients
- 4 fillets (4-5 oz each) sole fillets
- 2 tablespoons lemon juice
- 1 teaspoon olive oil
- 2 cloves (minced) garlic
- 3 tablespoons (finely chopped) fresh parsley
- 0.5 teaspoons paprika
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 spray cooking spray
- 4 pieces lemon wedges
Instructions
Preheat your oven to 375°F (190°C).
Lightly spray a baking dish with cooking spray to prevent sticking.
Pat the sole fillets dry with a paper towel. Arrange them in a single layer in the prepared baking dish.
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, chopped parsley, paprika, salt, and black pepper.
Evenly pour the lemon and herb mixture over the sole fillets, ensuring they are well-coated.
Bake uncovered in the preheated oven for 9-11 minutes or until the fish flakes easily with a fork. Cooking times may vary based on the thickness of the fillets.
Carefully transfer the cooked sole to serving plates.
Garnish with additional fresh parsley and serve with lemon wedges for extra brightness.
Enjoy your light, delicious, and WW Core-friendly dish!
Nutrition Facts
Calories |
475 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 203 mg | 68% | |
| Sodium | 871 mg | 38% | |
| Total Carbohydrate | 7.4 g | 3% | |
| Dietary Fiber | 1.8 g | 6% | |
| Total Sugars | 1.7 g | ||
| Protein | 64.3 g | 129% | |
| Vitamin D | 11.3 mcg | 57% | |
| Calcium | 131 mg | 10% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1565 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
