Sole Almondine Recipe - Cooking Index
Sole Almondine Recipe - Cooking Index
Did you know that some fats are better than others? Nuts such as almonds, which are used in this recipe, contain monounsaturated fats, which are the healthiest ones for us. What fats should we keep to a minimum intake? Saturated fats, which are found most commonly in butter, bacon, and meats.
Type: Fish| Nonstick cooking spray - as needed | ||
| 4 | Sole fillets - (4 oz ea) | |
| 1/2 teaspoon | 2.5ml | Freshly-ground black pepper |
| 2 tablespoons | 30ml | Butter |
| 1/4 cup | 23g / 0.8oz | Sliced almonds |
Preheat the broiler. Coat a broiler pan or rimmed baking sheet with nonstick cooking spray. Sprinkle the fillets with the pepper and place on the pan.
Broil for 4 to 6 minutes (without turning), or until the fish flakes easily with a fork.
Meanwhile, in a small skillet, melt the butter over medium-low heat. Add the almonds and cook for 1 to 2 minutes, or until golden, stirring constantly. Spoon the butter sauce over the fillets and serve immediately.
This recipe yields 4 servings. Serving size: 1 fillet.
Exchanges Per Serving: 3 Very Lean Meat, 2 Fat.
Nutrition Facts: Calories 201; Calories from Fat 99; Fat 11g; Saturated Fat 4g; Cholesterol 75mg; Sodium 154mg; Carbohydrates 2g; Dietary Fiber 1g; Sugars 0g; Protein 23g.
Source:
American Diabetes Association at http://www.diabetes.org
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