Lemon Dill Sole Recipe With Nutrition Data and Calorie Count

Lemon Dill Sole

A simple sole recipe that's very healthy to eat.

Yields:

1 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 1 tbsp dill weed
  • 1 cup lemon juice
  • 1 fillet sole

Directions

  • Preheat oven to 450 °F (320 °C).
  • Cover a metal plate in tin foil (makes clean up easy).
  • Place the fillet of sole (frozen or thawed) on the plate.
  • Drown the fish in real lemon juice - be generous.
  • Generously sprinkle dill weed on the fish.
  • When the oven reaches 450 °F start cooking, and leave it in until done. If the sole was thawed it takes about 6 minutes, frozen takes about 17 minutes.
  • Note: Sole fillets are not typically too big, so you might want two if you're really hungry.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 207
% Daily Value*
  • Total Fat
    Amount Per Serving 2.79g
    % Daily Value 4%
    • Saturated Fat
      Amount Per Serving 0.561g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.743g
    • Monounsaturated Fat
      Amount Per Serving 0.407g
  • Cholesterol
    Amount Per Serving 78mg
    % Daily Value 26%
  • Sodium
    Amount Per Serving 189mg
    % Daily Value 8%
  • Total Carbohydrate
    Amount Per Serving 17.54g
    % Daily Value 6%
    • Dietary Fiber
      Amount Per Serving 1.4g
      % Daily Value 5%
    • Total Sugars
      Amount Per Serving 5.86g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 32.31g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 3mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 72mg
    % Daily Value 80%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 9mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 13mg
    % Daily Value 72%
  • Potassium
    Amount Per Serving 940mg
    % Daily Value 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 207 KCal
  • Fat 2.79 g
  • Carbs 17.54 g
  • Protein 32.31 g

There are 207 calories in 1 serving of Lemon Dill Sole.

How long would it take to burn off 207 KCal?

Basketball

21 minutes

Cycling (10 MPH)

28 minutes

Jogging

17 minutes

Running

14 minutes

Swimming (crawl, moderate pace)

20 minutes

Walking

24 minutes

Weight Training

24 minutes

Values estimated based on person weighing 160 lbs.

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