Exercise Clinic
Baked Sole with Herbs

Baked Sole with Herbs

Delicate white fish with fresh herbs

💪 High Protein
🥗 Low Carb
❤️ Low Sat. Fat
✓ Diabetes Friendly

22m

Total

195

Calories

32g

Protein

4

Servings

Nutrition Information

3g

Carbs

1g

Fiber

2g

Net Carbs

6g

Fat

0

Ingredients

  • 4 pieces (6 oz each) Sole fillets
  • 1 Lemon (Sliced)
  • 2 tbsp chopped Fresh tarragon
  • 2 tbsp chopped Fresh chives
  • 1/4 cup White wine (Or broth)
  • 2 tbsp Olive oil

Instructions

  1. 1

    Preheat oven to 400°F. Lightly oil a baking dish.

  2. 2

    Pat sole fillets dry. Season with salt and pepper. Place in baking dish.

  3. 3

    Drizzle with olive oil and white wine. Top with lemon slices.

  4. 4

    Sprinkle with chopped tarragon and chives.

  5. 5

    Bake for 10-12 minutes until fish flakes easily and reaches 145°F. Don't overbake.

  6. 6

    Serve immediately with pan juices spooned over.

💡 Tips

  • •Sole is very delicate - handle gently
  • •Don't overcook or it will dry out
  • •Fresh herbs are essential