You are here:About>Food & Drink>Low Fat Cooking> Dinner Recipes> Fish Dishes> South of the Border Sole
About.comLow Fat Cooking
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
 
Newsletters & RSSEmail to a friendSubmit to Digg

South of the Border Sole

From Fiona Haynes,
Your Guide to Low Fat Cooking.
FREE Newsletter. Sign Up Now!
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

User Reviews Write Review
 All Topics | Email Article | | |
Advertising Info | News & Events | Work at About | SiteMap | Reprints | HelpOur Story | Be a Guide
User Agreement | Ethics Policy | Patent Info. | Corrections | Privacy Policy©2008 About, Inc., A part of The New York Times Company. All rights reserved.