South Of The Border Sole Recipe

Whether you have some authentic sole (Dover sole) or a fish labeled as sole (probably flounder), both are delicious fish varieties and there are many different ways of preparing sole recipes. The following recipe uses beans, pepper, jalapeño and tomato for a real south of the border flavor.

The total preparation and cooking time is just half an hour and this sole recipe is delicious, especially served on a bed of fluffy white rice. You can modify the amount of chili if you prefer a milder fillet of sole recipe or a spicier one. This recipe is great for a busy family, since it is quick to prepare and serves four people.

Ingredients -

20 oz sole fillets
1 coarsely chopped green bell pepperbr> 1 can black or red beansbr> 1 ½ cups tomato saucebr> ¼ cup freshly chopped cilantrobr> 1 finely chopped jalapenobr> 1 tablespoon ground cumin

Preparation:

Preheat oven to 400 degrees F.

Put the beans in a glass baking dish then add the chopped jalapeno and bell pepper.

Rub the cumin over the fish and add it to the dish.

Pour the tomato sauce over the top of everything and sprinkle on the cilantro.

Bake uncovered for about 16 minutes or until the fish is cooked through.

(Serves 4)

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South of the Border Sole Recipe

Nuttritional Info:

Calories (kcal): 199
% Calories from Fat: 11.3%
% Calories from Carbohydrates: 27.6%
% Calories from Protein: 61.1%

Per Serving Nutritional Information:

Total Fat (g): 2g 4%
Saturated Fat (g): trace 2%
Monounsaturated Fat (g): 1g 3%
Polyunsaturated Fat (g): 1g 3%
Cholesterol (mg): 68mg 23%
Total Carbohydrate (g): 14g 5%
Dietary Fiber (g): 4g 15%
Protein (g): 30g 61%
Sodium (mg): 774mg 32%
Potassium (mg): 945mg 27%
Calcium (mg): 56mg 6%
Iron (mg): 2mg 13%
Zinc (mg): 1mg 7%
Vitamin C (mg): 37mg 61%
Vitamin A (i.u.): 1226IU 25%
Vitamin A (r.e.): 132RE 13%