Broiled Sole With Mustard And Thyme

Broiled Sole With Mustard And Thyme takes about 10 minutes from beginning to end. For $3.73 per serving, this recipe covers 13% of your daily requirements of vitamins and minerals. One portion of this dish contains around 22g of protein, 5g of fat, and a total of 160 calories. This recipe serves 4. Many people made this recipe, and 132 would say it hit the spot. It is brought to you by Clean and Delicious. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. A mixture of dijon mustard, dried thyme, honey, and a handful of other ingredients are all it takes to make this recipe so scrumptious. Taking all factors into account, this recipe earns a spoonacular score of 62%, which is solid. Users who liked this recipe also liked Broiled Sole With Mustard Sauce, Broiled Sole Parmesan, and Broiled Sole With Parmesan-Olive Topping.

Servings: 4

Preparation duration: 5 minutes

Cooking duration: 5 minutes

 

Ingredients:

1/3 cup dijon mustard

1/2 tsp dried thyme

1 tbsp honey

1 tbsp lemon juice

1 tsp olive oil

1.5 lbs sole fillets

Equipment:

broiler

baking sheet

bowl

oven

Cooking instruction summary:

Preheat the broiler on high.Place the oven rack as close to the broiler as possible.  The oven should be very hot.Use the olive oil to lightly grease a rimmed baking sheet (you could also give it a coat of cooking spray if you prefer).In a small bowl combine; mustard, honey, thyme, and lemon juice.Lay the sole on the baking sheet and brush the top of each fillet with the mustard and thyme mixture.Place the sole under the broiler for 2 to 3 minutes or until just cooked though.  It will cook very fast!Remove fish and serve with some fresh lemon wedges.  Enjoy!Makes 4 servings.

 

Step by step:


1. Preheat the broiler on high.

2. Place the oven rack as close to the broiler as possible.  The oven should be very hot.Use the olive oil to lightly grease a rimmed baking sheet (you could also give it a coat of cooking spray if you prefer).In a small bowl combine; mustard, honey, thyme, and lemon juice.Lay the sole on the baking sheet and brush the top of each fillet with the mustard and thyme mixture.

3. Place the sole under the broiler for 2 to 3 minutes or until just cooked though.  It will cook very fast!

4. Remove fish and serve with some fresh lemon wedges.  Enjoy!Makes 4 servings.


Nutrition Information:

Quickview
160k Calories
22g Protein
5g Total Fat
5g Carbs
8% Health Score
Limit These
Calories
160k
8%

Fat
5g
8%

  Saturated Fat
0.96g
6%

Carbohydrates
5g
2%

  Sugar
4g
5%

Cholesterol
76mg
26%

Sodium
739mg
32%

Get Enough Of These
Protein
22g
44%

Selenium
52µg
74%

Phosphorus
451mg
45%

Vitamin B12
1µg
32%

Vitamin D
4µg
32%

Magnesium
41mg
10%

Vitamin B3
1mg
9%

Vitamin B6
0.18mg
9%

Vitamin E
1mg
9%

Potassium
308mg
9%

Vitamin B1
0.11mg
7%

Manganese
0.12mg
6%

Calcium
50mg
5%

Zinc
0.7mg
5%

Iron
0.81mg
4%

Vitamin B5
0.39mg
4%

Vitamin K
3µg
3%

Fiber
0.75g
3%

Folate
11µg
3%

Copper
0.05mg
3%

Vitamin B2
0.04mg
3%

Vitamin C
1mg
2%

Vitamin A
75IU
2%

covered percent of daily need
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