Sole Wilshire

Name: Sole Wilshire
Yield: 4 servings
Ingredients: 1 lb. sole (frozen pkg., thawed); salt and pepper to taste; 1/2 lemon; Accent or m.s.g. to taste; 1/2 large cucumber, peeled and finely chopped; 3 Tbsp. onion, finely chopped; 3 Tbsp. sour cream; 3 dashes Tabasco sauce; 1/2 tsp. thyme; 1/2 c. coarse bread crumbs

Vegetarian Dairy

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Ingredients

1 lb. sole (frozen pkg., thawed) ⓘ
salt and pepper to taste ⓘ
1/2 lemon
Accent or m.s.g. to taste ⓘ
1/2 large cucumber, peeled and finely chopped ⓘ
3 Tbsp. onion, finely chopped ⓘ
3 Tbsp. sour cream ⓘ
3 dashes Tabasco sauce ⓘ
1/2 tsp. thyme ⓘ
1/2 c. coarse bread crumbs ⓘ

Instructions

Place thawed fish in well buttered dish.
Salt and pepper to taste.
Sprinkle lemon juice and m.s.g.
In a separate bowl, mix chopped cucumber, onion and sour cream.
Add Tabasco, salt, pepper and thyme.
Spread over fish.
Top with buttered crumbs.
Bake at 350° for 15 to 20 minutes.

Nutrition & Diet Analysis (per serving)

467 kcal 23% DV

Protein Fat Carbs

Macronutrients

Protein 7.5g 15% DV

Total Fat 30.7g 39% DV

Carbs 43.5g 16% DV

Fiber 5.5g 20% DV

Sugar 3.3g 7% DV

Electrolytes

Sodium 10162.8mg 100% DV

Potassium 513mg 11% DV

Cholesterol 77.3mg 26% DV

Vitamins & Minerals

Vitamin A 99.3mcg 11% DV

Vitamin C 43mg 48% DV

Calcium 214.8mg 17% DV

Iron 8.4mg 46% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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