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South of the Border Sole
South of the Border Sole
Fiona Haynes
At a Glance
Prep Time : 5min
Cook Time : 18min
Course : Entree
Special : Easy, Gluten-Free, Low Fat
Type of Prep : Bake
Cuisine : Tex-Mex, U.S. Regional
Occasion : Fall, Family Dinner, Spring
 
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South of the Border Sole

From Fiona Haynes,
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A simple baked fish dish that you can have on the table in about 20 minutes.

INGREDIENTS:

  • 1 can reduced-sodium black beans, drained and rinsed
  • 1 green pepper, roughly chopped
  • 1 jalapeno, finely chopped
  • 1 tbsp ground cumin
  • 20 ounces sole fillets
  • 1 1/2 cups no-salt-added tomato sauce
  • 1/4 cup freshly chopped cilantro

PREPARATION:

Preheat oven to 400 degrees. Spoon black beans into the bottom of a glass baking dish. Add chopped pepper and jalapeno. Rub cumin on to sole fillets and lay fish on top of pepper and beans. Pour tomato sauce over the fish, and top with cilantro. Bake uncovered for 15-18 minutes.

Serves 4.

Per Serving: Calories 228, Calories from Fat 16, Total Fat 1.8g (sat 0.4g), Cholesterol 70mg, Sodium 338mg, Carbohydrate 21g, Fiber 7.3g, Protein 32.1g

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