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Sole Amandine

Did you know that some fats are better than others? Nuts such as almonds, which are used in this recipe, contain monounsaturated fats, which are the healthiest ones for us. What fats should we keep to a minimum intake? Saturated fats, which are found most commonly in butter, bacon, and meats.

Serves: 4

Cooking Time: 10 min

What You'll Need:
  • 4 sole fillets (4 ounces each)
  • 1/2 teaspoon black pepper
  • 2 tablespoons stick margarine
  • 1/4 cup sliced almonds
What To Do:
  1. Preheat the broiler. Coat a broiler pan or rimmed baking sheet with nonstick cooking spray.

  2. Sprinkle the fillets with the pepper and place on the pan. Broil for 4 to 6 minutes (without turning), or until the fish flakes easily with a fork.

  3. Meanwhile, in a small skillet, melt the butter over medium-low heat. Add the almonds and cook for 1 to 2 minutes, or until golden, stirring constantly. Spoon the butter sauce over the fillets and serve immediately.

Nutritional InformationServings Per Recipe: 4

  • Amount Per Serving % Daily Value *
  • Calories 163
  • Calories from Fat 95
  • Total Fat 11g 16 %
  • Saturated Fat 1.7g 9 %
  • Trans Fat 1.5g 0 %
  • Protein 15g 31 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 51mg 17 %
  • Sodium 388mg 16 %
  • Total Carbohydrates 1.4g 0 %
  • Dietary Fiber 0.8g 3 %
  • Sugars 0.2g 0 %
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