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  • Summary

    Gray sole is a delicately flavored white fish. You can substitute flounder, turbot, or another type of sole.

    Ingredients

    • 1/2 cup flour, preferably Wondra
    • 1 teaspoon coarse salt
    • 1/2 teaspoon freshly ground pepper
    • 2 gray sole fillets (6 ounces each)
    • 2 tablespoons unsalted butter
    • 2 tablespoons olive oil
    • 2 tablespoons sliced almonds
    • 1 1/2 tablespoons chopped fresh parsley
    • Finely chopped zest and juice from 1 lemon, plus wedges for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 699 % Daily Value *
    • Total Fat: 37 g 57.42%
    • Saturated Fat: 11 g 57.03%
    • Trans Fat: 1 g %
    • Cholesterol: 251 mg 83.53%
    • Sodium: 2411 mg 100.46%
    • Calcium: 129 mg 12.88%
    • Potassium: 882 mg 25.21%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.67%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 25 g %
    • Dietary Fiber: 2 g 6.02%
    • Sugar: 0 g
    • Protein: 65 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 15.2%
    • Vitamin C 7.39%
    • Vitamin D 138.14%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat9
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total13 oz-eq

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