Lowfat Recipe
Not your everyday fish by any means, this easy recipe combines unexpected flavors that will have you thinking of tropical islands. Serves 4. Per serving: 192 calories, 2 grams fat, 0 milligrams cholesterol, 8 grams carbohydrates, 2 grams fiber, 31 grams protein, 607 milligrams sodium.
Caribbean Sole
1-1/2 pounds of sole fillets (or flounder)
1/4 teaspoon salt
1-1/2 tablespoons lime juice
1/2 teaspoon dried oregano
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1 bay leaf, crumbled
1 6-ounce can tomato paste
1-1/2 teaspoons coconut extract
1/2 cup water
Preheat oven to 350 degrees. Spray a shallow baking dish with nonstick cooking spray. Place fillets in baking dish.
Combine remaining ingredients in a small bowl; pour over fish. Bake 30 minutes, uncovered.
