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Easy, quick, delicious, fish is fast food at its best! Cod
fillets also work in this recipe.
Yield: 4 servings
1 1/4 lbs (570g) sole fillets
2 Tbs (30mL) fresh lemon juice
1 Tbs (9g) brown sugar
1 Tbs (15mL) olive oil
Rinse fish with cold water and pat dry with a paper towel. Cut fish
into four equal pieces and place in a shallow baking dish.
Combine lemon juice, brown sugar and oil in a small bowl. Drizzle lemon
mixture over fish, turn so both sides are coated with marinade. Cover and marinate in the
refrigerator for 15 minutes.
Preheat oven broiler and when fish is ready, transfer to a broiler pan
that has been coated with vegetable oil spray. Broil 3–6 minutes (depending on
thickness), turn, baste with remaining marinade, and broil another 3–6 minutes on the
other side. Fish is done when it flakes easily with a fork.
Guideline: cook fish for a total of 10 minutes per inch (2.5cm) of
Serving Size 1 serving
Calories from Fat 51 (24%)
% Daily Value*
9%Total Fat 6g
Polyunsaturated Fat 1.2g
Monounsaturated Fat 2.9g
Sugar Alcohols 0g