*  Exported from  MasterCook  *
 
                             SOLE WITH TOMATOES
 
 Recipe By     : 
 Serving Size  : 1    Preparation Time :0:00
 Categories    : Fish
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1       md           Tomato, thickly sliced
    1                    Fillet sole about 5 oz/140 g
      1/2   ts           Olive oil
      1/2   ts           Lemon juice
    2       ts           Chopped fresh basil or dill
                         OR
      1/4   ts           Dried basil, dill, parsley
                         Freshly ground pepper
 
   Serve with a green vegetable along with potatoes, rice or bread.
   
   On microwave-safe plate, arrange tomato slices in single layer.  Arrange
   fish to cover tomatoes; drizzle with oil and lemon juice.  Sprinkle with
   basil and pepper to taste.
   
   Cover with vented plastic wrap; microwave at high (100%) power for 3
   minutes or until fish is almost opaque and flakes easily when tested with a
   fork.  Remove from oven and let stand for 1 minute.  If necessary, pour off
   excess liquid from plate.  Makes 1 serving.  Double ingredients and
   microwave 4-5 min on one plate for 2 servings.
   
   CONVENTIONAL OVEN METHOD: In shallow baking dish arrange fish; cover with
   sliced tomato.  Drizzle with oil and lemon juice. Sprinkle with basil and
   pepper to taste.  Bake in 400F oven for 12 minutes or until fish is almost
   opaque and flakes easily when tested with a fork.
   
   Per serving: 141 calories, 4 g fat, 71 mg cholesterol, 132 mg sodium, 22 g
   protein, 6 g carbohydrate.
   
   Source:  The Lighthearted Cookbook by Anne Lindsay, Canadian Heart
   Foundation c. 1988 Shared by Elizabeth Rodier June 1993
  
 
 
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